THURSDAY 2-13-20

1 x 800 m run

Then

3 Rounds

30 Single Unders

15 AbMat Sit-ups

5 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom)

Performed With Light Kettlebell

STRENGTH

Warmup Sets

6 Reps @ 52% of 5RM

5 Reps @ 57% of 5RM

4 Reps @ 62% of 5RM

3 Reps @ 67% of 5RM

2 Reps @ 72% of 5RM

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Sets 1-4 Completed “On the 2:00”

Sets 5-11 Completed “On the 1:00”

• Week #2 in our progression.

• Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.

• Working off a running clock for this piece

* Sets 1-4 Completed “On the 2:00”

* Sets 5-11 Completed “On the 1:00”

WOD

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

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