Monday, 17 Feb 2020

Grunt Work Week #3

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”. Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Kilos: WB 9/6
Barbell 34/25

Body Armor
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets