Back Squat 6-6-6

* Use the heaviest weight you can for each set. Rest as needed between sets.

Establish a 6RM for the day.
–then–
1x 4-6 reps at 90% of 6RM
–then–
1x 4-6 reps at 85% of 6RM

Work up to a 6 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition (don’t go until form breaks).

Try and reach a heavy 6 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 3-5 reps and save the 6 rep for the final attempt.

Run 800 m

* This is an all out effort for time.

TARGET SCORE
Target time each set:
Run 1&2: 2:30-3:30
Workout: 6-7 minutes
Time cap each set:
Run 1&2: 5 minutes
Workout: 8 minutes
Large Class Target Time: 13-15 minutes
Large Class Time Cap: 18 minutes

STIMULUS and GOALS
Stimulus is moderate to moderate high-intensity. Athletes will be performing a buy-in/buy-out of an 800m for today’s workout. This workout has three sections starting at 0:00, 8:00, and 16:00. Athletes should be earning between 3:00-4:00 minutes of rest on each section

Intensity should steadily increase from section to section. The first part is the primer, and the second is the flame igniting, while the third is burning it down until the light goes out.

Complete as many rounds as possible in 8 mins of:

30/24 Row Calories

30 Alternating Single Arm Devil Press, 50/35 lbs

30/24 Row Calories


Run 800 m

* This is an all out effort for time.