Low volume, high intensity strength work is how we kick off today! Be primed and ready for the 2 working sets of back squats and the goal percentages will feel better for you. Conditioning is a 4 rounder repeat interval cycle. The goal is to really treat each 5:00 as if the next doesn’t exist. Go for broke, trust your fitness/recovery and we will build more fitness. Can you hang onto the DB’s unbroken through lunges? To challenge you even more, can you go through 30 walking lunges in the front rack then stand on the final lunge and go right into the push press? It’ll take more leg drive than you may assume to get overhead after the pull ups and front rack hold!
:30 Bike
:30 Rest
X 6 sets (building intensity each effort)
___________
6 Lateral lunge
3 Wide air squat
3 Normal stand squat
3 Narrow squat
2 rounds
__________
5 Kipping swing
5 Strict press (light DB’s or KB’s)
5 Air squat
3 pull up
3 push press (same load)
3 Squat jump
2 rounds
2x 2 Back Squat (90-95%1rm)
3:00 Rest between sets
*While the working volume is low, it will take several sets to be prepared for the heavy doubles. Move well, squat deep, get strong.
RXConditioning:
Every 5:00 x 4 sets
20 Pull Up
30 Front Rack Alternating Walking Lunge (50/35lb. DB’s)
15 Push Press
For time.
*Score each interval
Rest the remainder of the 5:00 interval.
Working goal: 3:30 or less to accomplish the work, with a minimum of 1:30 to rest. Go big, take chances, trust your ability to recover, earn your rest!
Intermediate:
Every 5:00 x 4 sets
20 Pull Up (Banded or reduction of reps)
30 Front Rack Alternating Walking Lunge (35/20lb. DB’s)
15 Push Press
For time.
*Score each interval
Rest the remainder of the 5:00 interval.
Working goal: 3:30 or less to accomplish the work, with a minimum of 1:30 to rest. Go big, take chances, trust your ability to recover, earn your rest!
Baseline:
Every 5:00 x 4 sets
15 Jumping Pull Up
20 Alternating Walking Lunge (body weight)
15 Push Press (15/10lb. DB’s)
For time.
*Score each interval
Rest the remainder of the 5:00 interval.
Working goal: 3:30 or less to accomplish the work, with a minimum of 1:30 to rest. Go big, take chances, trust your ability to recover, earn your rest!
Standing DB or KB single arm upright row
3×12 (slower down than up tempo)
Rest as needed
