Wednesday, jan 4
Strength:
Every 3 mins for 12 mins: Front Squats and Back Squats
1x [ 4 Front Squats + 6 Back Squats ], pick load
Every 3 mins for 12 mins.
Athlete Instructions
75% 1RM Front Squat
To be performed as 4 front squats, rack the bar, then directly into 6 back squats.
"Empire State of Mind"
For time, partitioned any way:
55 Deadlifts*
55 Box Jumps, 24/20 in
*18 Deadlifts, 185/135 lbs
*15 Deadlifts, 225/155 lbs
*12 Deadlifts, 275/185 lbs
*10 Deadlifts, 315/205 lbs
Athlete Instructions
Time domain: 7-11 mins
Time cap: 15 mins
Notes
The style here for the workout may get a few people confused, but it is pretty simple. 55 deadlifts must be completed and 55 box jumps must be completed. Sets and reps are up to the athlete, but weights will increase as we chip away at the deadlifts. So, you can start on the box jumps if you choose or the deadlifts. Once you reach the 19th deadlift, add loads up to the second weight. At rep 34, you will add loads to the third weight and so on until 55 deadlifts are completed.
L2:
*18 Deadlifts, 135/95 lbs
*15 Deadlifts, 185/135 lbs
*12 Deadlifts, 225/155 lbs
*10 Deadlifts, 275/185 lbs
L1: DL @ 60% 1RM