WORKOUT OF THE DAY, MAY 7TH 2018


Published May 6, 2018


STRENGTH:

#primer

2-3 Sets

10 Front Rack Box Step-Ups (Video)
7 Barbell Rollouts (Video)

#back squats (Every 2-2:30 min)

Wave #1

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

Then, finish with..

Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

BeachFit will do:

AMRAP 20

10 Plyo KB Squats

15 Cal Bike

20 Ab Mat Sit Ups

30 Mountain Climbers (R/L=2)

WOD:

#body armor

3 Giant Sets:

Max Strict Pull-Ups or Ring Rows

20 Double Kettlebell Russian Swings (chest level)

20 Double Kettlebell Step-Back Lunges

20 Glute Bridges (Video)

#Body Armor Part #2

AMRAP 4:00: Strict Presses (75/55)

*Every break, accumulate :20s of an L-Sit on Parralettes before returning to the bar. Scale to :20s of Hollow Body Hold

Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time.


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