TUESDAY
Strength: Low Bar Back Squat
5-1(90%)-5-1(93%)-5-1(95%)-1(95%+)
– This rep scheme is done to get some speed work in before heavy singles to improve those singles. Just like I tell you often times to put lighter weight on the bar and move with explosiveness like you are trying to jump the bar off your back, this is building speed within your working sets. By moving weight around 60-80% 1 rep max AFAP you are tapping into the same high end motor units you might be when doing a heavy single. This gets you “warmed up” if you will for those singles. Anyone who played baseball or softball knows what it is like to swing a weighted bat before you get up to bat and the regular bat then feels like a feather. Sort of the same idea, just rather than the weight feeling light (it won’t because it is in fact heavier) you are getting the body primed to move fast. There is no set percentage for the 5s but your 1s should be around the percentages listed.
WOD: For Max Reps of each 2nd movement, rest 3m between each AMRAP
1: 4m AMRAP
100 Double Unders
Front Squat 115/80
2: 4m AMRAP
30 Burpees
Power Clean 115/80
3: 4m AMRAP
Thrusters 115/80
S: 75/55
L1: 95/65
RX+: 135/95
The Program
1. Strength: Low Bar Back Squat
5-1(90%)-5-1(93%)-5-1(95%)-1(95%+)
2. WOD: For Max Reps of each 2nd movement, rest 3m between each AMRAP
A: 4m AMRAP
100 Double Unders
Front Squat 135/95
B: 4m AMRAP
30 Burpees
Power Clean 135/95
C: 4m AMRAP
Thrusters 135/95
3. Row 1000m wearing training mask then immediately into
5 Rounds (no training mask)
1m on, 1m off
Box Jumps, 40/30
then
5 Rounds, 1m on, 1m off
Jumping Pistols (over object) 10″/8″
