Monday 12/9/19

WARM UP

10 Minutes or 3 Rounds For Quality

15 PVC Overhead Squats

10 Calorie Easy row

5 Lateral Box Step-ups (Each Side)

3 Inchworms

Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

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

STRENGTH

Take 5-7 Sets to Build to Opening 72%

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

STIMULUS

• This is the 2nd iteration out of 4 for Back Squat Waves

• Increasing by 2% on each lift from last weeks iteration

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

• These percentages are based of your 5-Rep Back Squat from earlier in the cycle.

WOD

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.