Monday, May 27

July 7, 2019

 

 

"Grunt Work" - Week 9.

Starting our week with a build on top of last week's squatting efforts. Back Squats and Front Rack Reverse Lunges.

ACTIVATION

1 Round, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 1 Round, Not for Time:
1:00 Light Bike
:30s Cossack Squat
:30s Warrior Squat
15 Air Squats

Back Squat (3-1-3-1-3-1)

On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Week two in this progression, adding 2% to each lift.

Front Rack Lunge (2 x 12)

2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

These are stationary "step-back" lunges, with 6 reps on each side (alternating) for the 12 rep total. All reps are taken from the rack, and rest as needed between sets.

Team Cardio (Time)

Partner Sprints
200m Run
400m Run
800m Run
400m Run
200m Run

Partner A Runs 200m, when they are back Partner B Runs 200m
Then Partner A Runs 400m, when finished Partner B Runs 400m and so on.
Rx+ Wear 20lb Vest

**EXTRA**

Team Burpees (Time)

1-2-3-4-5-6-7-8-9-10

Partner A does 1
Partner B does 1
Partner A does 2
Partner B does 2
......

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