Friday, February 28

Grunt Work" Week #4 ------------------- Final build on our front squats before the de-load week. Following the Body Armor, we'll move to our focus for the training day, which is our conditioning with "Fortitude". 1. Mobility and Activation (~10:00) 2. Front Squat (~15:00) 3. "Fortitude" (~35:00) Extra 4. Body Armor (~15:00) 45 Seconds Moderate Row Active Spiderman Push-up to Down Dog Slow Air Squats 45 Seconds Faster Row Active Samson Slow Burpees Low Squat Hold Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Front Squat (On the 1:30 x 7 Sets)

Set 1 (On the 0:00): 3 Reps @ 79% Set 2 (On the 1:30): 1 Rep @ 84% Set 3 (On the 3:00): 3 Reps @ 79% Set 4 (On the 4:30): 1 Rep @ 87% Set 5 (On the 6:00): 3 Reps @ 79% Set 6 (On the 7:30): 1 Rep @ 90% Set 7 (On the 9:00): 12 Reps @ 64% *Percentages based on 1RM Front Squat Entering week 3 of these Front Squat Waves We'll climb by another 2% across all lifts over last week The percentages will stay at 79% for each set of 3 The percentages will climb by 3% on each set of 1 (84-90%) We'll finish out the session with a 12-rep drop set at 64% Sets begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00) These percentages based on your 1RM Front Squat

Fortitude (AMRAP - Reps)

Alternating On the Minute x 30 (15 Rounds): Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees Rx+ 20/15 Cal Row, 10 Burpee Box Jump Overs "Fortitude" is a CompTrain Benchmark workout that combines two simple movements over a longer time domain We'll alternate on the minute between these two stations for 30 minutes, or 15 rounds total While the workout has a prescribed rep scheme, let's adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round Your score today will be the lowest rounds of row calories + your lowest round of burpees For Example: If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30 If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27 ROW Reset your monitor on the rower every round BURPEE BOX JUMP OVERS Let's make sure to reach full extension at the top of each burpee You can jump up or step up out of the burpee


Metcon (AMRAP - Rounds)

3 Supersets: 10 Supinated Grip Ring Rows 20 Single Leg Glute Bridges (10 Each Side) Rest 1:30 Between Sets 3 Supersets: 10 Barbell Bent Over Rows :30 Second Prisoner Superman Hold Rest 1:30 Between Sets We'll alternate back and forth between two movements in these 3 rounds supersets The focus here is on quality of movement over speed Move directly from the first movement to the second, then rest 90 seconds between sets Complete all three sets of the ring rows and bridges before moving on to the three rounds of bent over rows and prisoner superman holds

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