MONDAY 1/6/20

Warm up

2 Rounds

60 Second Row

30 Seconds PVC Pass Throughs

20 Second Side Plank (Each Side)

10 PVC Overhead Squats Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

STRENGTH

Take 5-6 Warmup Sets to Build to Opening 83%

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

• All percentages are based off your 5-Rep Heavy Back Squat

• We’ll repeat this 4-3-2 scheme next week at higher percentages

• We’ll re-test our 5-Rep Back Squat in the week that follows

WOD

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups

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