Thursday 190613

WHITEBOARD BRIEF

– Strength: Today we start a new speed-strength wave for the Back Squat – you’ll see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive but to be efficient for all sets.
– Metcon: Today we are testing a new benchmark workout – say goodbye to your glutes =) Go lighter than you think today with the barbell weight choice, especially if there is any doubt.

STRENGTH

1) Back Squat: 3/3 x 5 @75%. Rest 2:00 (last 1RM was tested on 4/22/19)
– 3 warm-up sets/3 work sets.
——
Metcon Warm-up:
2a) Power Clean: 2 x 3. Rest 60s.
2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.
2c) Russian Swings: 2 x 5. Rest 60s.

METCON

”Night King”
4 RFT:
10 Power Cleans (135, 95)
20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)
30 Russian KBS (70, 53)

L3: (115, 75) (53, 35)
L2: (95, 65) (45, 30)
L1: (75, 55) (35, 25)
Beginner:
Replace PC with 10 Deadlifts
20:00 Time Cap

EXTRA CREDIT

Double Leg Banded Hamstrings Curls x 5 minutes max reps. Denote total reps.

By |2019-06-05T07:55:34+00:00June 12th, 2019|Workout of the Day|