Monday, February 24

February 24, 2020

 

"Grunt Work" Week #4
-------------------
Continuing our build on our back squats. As our fourth iteration, next week we'll be backing off during our de-load so that we can continue driving ahead in the back half of the cycle.

1. Mobility and Activation (~10:00)
2. Back Squat (~15:00)
3. "Black and Tan" (~30:00)
Extra
4. Body Armor (~15:00)

ACTIVATION
1 Minute Easy Row

1 Round:
10 Air Squats
20 Second Hollow Hold
30 Second Wall Sit

1 Minute Easy Row

1 Round:
10 Air Squats
20 Second Arch Hold
30 Second Wall Sit

1 Minute Easy Row

1 Round:
10 Air Squats
20 Second Sit-ups
30 Second Wall Sit

 

Back Squat (Emom 14)

Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

Today is the 4th iteration of these Back Squat waves
Increasing loads from last week, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-11 are completed on the 1:00
On sets 7-11, it's your choice inside the range of 106-107%, based on how last week's session went
Small increases each week add up quickly
The percentages here are based of your 5RM Back Squat

 

Black and Tan (Time)

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

Rx+ 9 T2B, 7 Lateral Barbell Burpees, Sub Front Squat for Hang Squat Cleans (155/105), (185/135), (225/155)

In today's conditioning piece, you'll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories
We expect the workout to take around 15-22 minutes to complete

FRONT SQUAT
The barbell in this workout comes from the floor
The weight is intended to be very light - something you will likely complete unbroken every time
You can squat clean the first rep if you'd like
TOES TO BAR
The toes to rep number is also intended to be small
Choose a rep number or variation that allows to complete the movement in 1-2 quick sets
LATERAL BARBELL BURPEES
There is no need to stand to full extension when jumping over the bar
You can step or jump out of the burpee, but must jump with two feet over the bar

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls

Rest 2 Minutes Between Sets

"Giant Sets" are big supersets where you move right from one movement to the next while prioritizing quality over speed
We'll rotate through 3 movements in today's Body Armor piece
Choose kettlebell weights and band tensions that are challenging, but loads that allow you to complete each set without stopping
You can build across the 3 sets or stay at the same weight throughout
Rest 2 minutes between sets to preserve quality movemen

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