Friday 2-21-20

Warm up

ACTIVATION

1 Minute

Easy Row

Cossack squats

Glute Bridges

1 Minute

Row

Plate Counterbalance Squats Inchworm

1 Minute

Easy Row

Wall Squats

Single Leg Glute Bridges (30 Seconds Each Side)

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Warmup Sets

Complete 1 Full Complex at Each Weight

WOD

AMRAP 3:

Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (185/135)

Your score in each AMRAP 3 is the total completed rounds and reps

MACHO MAN

• 1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

• The weights will slightly increase with each round

• Let’s choose our barbell weights based off the following recommendations:

* 1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

* 2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

* 3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

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