TUESDAY

Specific Prep

2 Sets For Quality

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alternating Box Step-Ups

10 Air Squats

:10 Passive Hang + :10 Active Hang

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Then take 5:00+ to go through specific work for the Front Squat and Build to Working Loads

Strength

Front Squat

Every 2:30 x 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 4 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 85%

Set 5: 1 Rep @ 90%

Coaching Notes, Strategy, and Goals

Simple, progressive and getting into a good heavy single at 90% to finish off the series of Front Squats. Volume is lower today, loading is increasing and we are progressing into targeting a new 1RM Front Squat at the end of the cycle.

Level 2.

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Step Overs

16 Goblet Reverse Lunges

24 Hanging Knee Raises

16 Goblet Reverse Lunges

Max Burpee Box Step Overs

Rest 3:00 b/t sets

Dumbbell: 15/10kg

Box Height: 24/20in

Conditioning.

For Reps:

2 Sets

6:00 AMRAP

10 Burpee Box Jump Overs

20 Single Arm OH Reverse Lunges (R)

30 Toes to Bar

20 Single Arm OH Reverse Lunges (L)

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 22.5/15kg

Box Height: 24/20in

Stimulus and Objectives: 

Score = Total Reps completed in the 6:00 AMRAP

This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs

Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)

Stimulus: Leg Stamina and Midline Capacity

RPE: 9/10

Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.

Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.