This is the start of a new training cycle.  Make sure to log this week's workouts as they are Benchmarks.

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

  • 1 Lap Bear Crawl
  • 10-15 Split Squats/side [32x0]
  • 10-15 Lateral Split Squats/side [32x0]
  • 10-15 Ring Rows [3021]
  • 10-15 Y's, hold for 3 sec at the top.
  • Arm swings + Legs swings

Part 1: NEW Q's: Back Squat 3 x 5 sets across, add 5-10lbs more than last time. VETERAN Q's: Front Squat Clusters - 3 sets of 5 x 1. Work sets at 80%, 85%, 90% 1RM.

*Clusters - Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2: 3 rounds for time:

  • 16 Overhead Squats @ 50% 1RM or 60% 5RM
  • 16 Box Jumps
  • 16 Pull ups

Optional Accessory Work: 3 x 10-15 GHD Hip Extensions [30x3] - rest 90sec.

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