Wednesday, April 19
Strength
Back Squat 1x5
Use the heaviest weight you can for the set.
Athlete Instructions
Build to a heavy 5 rep in 10 mins.
Points of Performance
The goal today is to increase the weight on the bar from the last time we touched the 5RM.
Strength: Part B
5 Back Squats, pick load
3 Broad Jumps
Every 2:30 for 7:30
Athlete Instructions
Back Squats- 80% of your heavy 5 rep from above
Broad Jumps- max distance
Points of Performance
These drop sets are meant to be fast reps that are paired with broad jumps for max distance in order to really recruit as many type 2A fast twitch fibers as possible.
"Where are the Turtles?!
3 rounds for time of:
30 Wall Balls, 20/14 lbs
20 Push-ups
10 Box Jumps, 30/24 in
Athlete Instructions
Time domain: 6-9 mins
Time cap: 11 mins
Notes
Stimulus: Sprint / Anaerobic RPE: 7/10
Primary Objective: Complete the wall balls unbroken on each set.
Secondary Objective: Achieve best possible time.