MONDAY 12/2-19

Warm up

10 Minutes For Quality:

15 PVC Overhead Squats

15 Straight Leg AbMat Sit-ups

10 Calorie Row

5/5 DB Windmill

3 bar taps + 2 K2E

Followed by:

Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side) 1 KB

12 Double (2)Kettlebell Front Rack Step-ups (6 Each) Forward facing

• First of two iterations, next being a week from today.

• Let’s set the baseline today for this set with our best movement. We can increase the loading next week.

STRENGTH

Back Squat Waves

• These percentages are based of your 5RM Back Squat from last week

Take 5-7 Sets to Build to Opening 70%

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

• This is the 1st iteration out of 4 for Back Squat Waves

• Rest as needed between sets, but 3 minutes after each 3rd set

WOD 18 min CAP

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie Row

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)

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