General Warm Up (5-12)
Partner Up
P1) :30 Row (pace gets faster each time)
P2) :30 Reverse Lunge Step, :30 Inchworm :30 Air Squat, :30 Ring Row
*P1 will row while P2 is doing lunges. Once :30 is done, partners will rotate so now P2 is rowing and P1 is doing lunges Rotate again and move on to row and inchworm and so on
Specific Warm Up (12-20)
Back Squat:
5 Tempo Back Squat (:03 lower, :03 bottom)
5 Normal Back Squat
kang squat:
Pushups:
4-4-4 (wide, diamond, normal hand position
3-5 Explosive pushup (trying to just get hands to float off the ground)
3-5 Clapping Pushups
C2b:
5 Kips + 5 Scap Pullups + 5 Kips
5 Big Kips (2″ hitch, become weightless)
3x Kip, Kip, Pullup (Hold pullup at top for 1-2 seconds)
5 Chest to Bar Pullups (work on linking or getting full range of movement)
(20-35)
Back Squat
in 15:00 build to a heavy set of 3.
*This next cycle we are emphasizing multi rep max in the back squat. This can be advantageous to reduce overall load on max day and still promote close to 1rm strength enhancements! (8 weeks)
RX (38-58)
Every 2:00 x 5 rounds
10 Squat jump
10 Clapping push up
10 Chest to bar pull up
Intermediate
Every 2:00 x 5 rounds
10 Squat jump
10 kneeling clapping push up
10 Chest to bar pull up (banded)
Baseline
Every 2:00 x 5 rounds
7 Air squat or 5 squat jump
7 wall clapping push up
7 Inverted pull up or ring row
Today we’re building to a heavy triple back squat. The goal is to push yourself, but not to fail lifts. Be smart with your jumps, stay consistent with your mechanics, and challenge yourself with heavy weight that you can move well.
If you’re healthy and capable, today’s standard is hip crease below the knee. We only develop strength in the ranges we train, which means continuing to squat to full depth matters. As we get older, maintaining and improving range of motion becomes even more important. The goal is progression, not regression.
If you’re tempted to shorten depth just to move more weight, remember that heavy above parallel doesn’t carry the same value. We only scale depth for injury limitations or an inability to move safely below parallel. Prioritize quality movement first, then load it appropriately.
After the strength piece, we’ll shift into a Murph-style combination of movements to keep building muscular endurance and prepare for Murph coming up soon. If you’re looking for an added challenge, today is a great opportunity to wear a weight vest or body armor.