tuesday, july 11

Strength:

1x [ 2 Back Squats + 2 Back Squats + 1 Back Squat ], 85% 1RM

1x [ 2 Back Squats + 2 Back Squats + 1 Back Squat ], 85% 1RM

1x [ 1 Back Squat + 1 Back Squat + 1 Back Squat ], 90% 1RM

1x [ 1 Back Squat + 1 Back Squat + 1 Back Squat ], 90% 1RM

Rest as needed between sets.

Athlete Instructions

Complete sets every 3:30.

Notes

Today we are essentially tackling 4 cluster style sets of the Back Squat. Our first 2 sets today are to be done as 2.2.1 at 85%, then the next 2 sets are to be done as 1.1.1 at 90%. These weights should be challenging, but after the last few weeks of hitting challenging sets during our Squat Cycle we should feel set-up to come in and hit these numbers. Focus to keep global tension, root through the entire foot, and brace hard as we push back up against the bar coming out of the Back Squat

"Hal L"

Every 1 min for 16 mins, alternating between:

10 Kettlebell Front Rack Tall Kneeling-to-Standings, 53/35 lbs

20 Renegade Rows, 50/35 lbs

30 AbMat Sit-ups

Rest 1 min

Athlete Instructions

Kettlebell Front Rack Tall Kneeling-to-Standings- dual kettlebell

Notes

The focus today is on midline stamina and anti-rotation work. Both the Dual Kettlebell Tall Kneeling to Standing and the Renegade Rows will help to target and build up the obliques and QL’s while the AbMat Sit-ups will build greater fatigue and lead to more challenging work on the other two movements.

Primary Objective: Complete Each movement in under 50 secs

Secondary Objective: Maintain unbroken sets throughout

Stimulus: Midline Stamina Conditioning

RPE: 7/10