Every 2 mins for 14 mins, alternating between:
5 Back Squats, 45% 1RM
5 Back Squats, 55% 1RM
3 Back Squats, 65% 1RM
2 Back Squats, 75% 1RM
2 Back Squats, 80% 1RM
10 Back Squats, 65% 1RM
10 Back Squats, 65% 1RM
Complete as many rounds as possible in 14 mins of:
Farmer Carry, 50/35 lbs, 100 m
15 Lateral Burpee Over Dumbbells
20 Single Dumbbell Reverse Lunges
WORKOUT BRIEF
DESCRIPTION
This two part workout begins with 7 sets of back squats
A new set begins every 2:00
Look to build in weight up to a heavy double at 80% and then two back down sets at 10 @ 65
Extra recovery may be needed after the first of 10 so feel free to take an extra :30-1:00 of rest
Athletes can expect to complete about 3 to 5 rounds
DUMBBELL FARMERS CARRY
2 Dumbbells or Kettlebells used for this movement
LATERAL BURPEE OVER DUMBBELL
You do not have to stand to full extension when jumping over the dumbbell
Take off with two feet for “RX”
You can jump or step out of the burpee
SINGLE DUMBBELL STEP BACK LUNGES
Complete 10 reps each side (20 total)
Alternate legs every rep
Kiss the back knee on the ground in the bottom
Stand to full extension before switching sides
Dumbbell may be held in anyway
STRATEGY
FARMERS CARRY
Aim for one break max
LATERALL DUMBBELL BURPEES
Move at a pace on the burpees that allows you to go big on the step back lunges
It’s better to slow these down a touch to ensure big sets on the dumbbell
STEP BACK LUNGES
Focus on working through large sets on the step back lunges
Unbroken is ideal, but aim for one break max
Pick up the dumbbell and just aim to get to halfway
If you’re feeling good once you get to half, hold on to the finish
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