MONDAY FEB 3,2020

Warm up

PVC Warmup

1 Round

10 PVC Pass Throughs

10 PVC Overhead Squats

Kettlebell Warmup

2 Rounds:

10 Deadlifts

10 Goblet Squats

10 Overhead Swings

10 Reverse Lunges (5 Each Side)

STRENGTH

Back Squat

Warmup Sets

10 Reps @ 50% of 5RM

8 Reps @ 55% of 5RM

6 Reps @ 60% of 5RM

4 Reps @ 65% of 5RM

2 Reps @ 70% of 5RM

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

• Working off a running clock for today’s back squat piece

• The percentages are based on your recently established 5RM Back Squat

• We’ll steadily climb in percentages across the 9 sets

WOD (25 min total time)

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Row

7 Overhead Squats (115/85)

20 x 10 Meter Shuttle Runs

SCORE is Slowest round.

Scale shuttle run option

200 m run

Or 250 m row

Post

Body Armor

3 Giant Sets:

16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)

:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets

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