tuesday, march 14
Strength:
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Athlete Instructions
Take 15 mins to build to a 1RM for the day.
Please limit yourself to a maximum of two attempts. If unsuccessful after the second, then move forward with training.
"Triple Double"
AMRAP 6 mins/6 mins: Alternating Pistols, Dumbbell Deficit Push-ups, Strict Pull-ups, and 3 more
AMRAP in 6 mins of:
10 Alternating Pistols
10 Dumbbell Deficit Push-ups
10/8 Strict Pull-ups
-- Rest 3 mins --
AMRAP in 6 mins of:
10 Dumbbell Front Squats, 50/35 lbs
10 Lateral Dumbbell Burpees
10 Pull-ups
Athlete Instructions
Dumbbell Front Squats- dual dumbbell
Goal 3+ rounds per AMRAP
Log your total reps completed for each AMRAP section.
Stimulus: Full body high intensity / density session
RPE 8/10
We are looking to get into a nice little dose of intensity here with two triplets of 6 mins with a work-to-rest ratio of 2:1. The first 6 min AMRAP should move a little slower as the movements are strict bodyweight movements before tackling the second triplet with dynamic and powerful movements that are meant to be done with a little more intensity.
L2: AMRAP in 6 mins of:
5 L/5 R Single Leg Box Squats
10 Push-ups
10/8 Banded Strict Pull-ups
-- Rest 3 mins --
AMRAP in 6 mins of:
10 Dumbbell Front Squats, 35/25 lbs
10 Lateral Dumbbell Burpees
8 Pull-ups
L1: AMRAP in 6 mins of:
5 L/5 R Single Leg Box Step Downs
10 Push-ups
10 Ring Rows
-- Rest 3 mins --
AMRAP in 6 mins of:
10 Goblet Squats, 35/25 lbs
10 Burpees
10 Jumping Pull-ups