Wednesday, jan 25

Strength:

Every 3 mins for 12 mins: Pause Back Squats and Back Squats

1x [ 1 Pause Back Squat + 2 Back Squats ]

Every 3 mins for 12 mins.

Athlete Instructions

Complete at 83+% 1RM with 1 sec in bottom on pause reps.

"Colonel Miles Quaritch"

10 RFT: Wall Balls, Handstand Push-ups, and Deadlifts

10 rounds for time of:

10 Wall Balls, 20/14 lbs

6 Handstand Push-ups

3 Deadlifts, 315/205 lbs

Athlete Instructions

Time domain: 10-15 mins

Time cap: 18 mins

The goal today is to keep rounds between 1 min-1:30 per round with the ultimate cap being at just under 2 mins per round. This means that each set should be held unbroken and it is just the transitions between movements and resting there that should eat up the time. Deadlift loads should not exceed 75% 1RM.