Every 2 mins for 14 mins, alternating between:
5 Back Squats, 55% 1RM
5 Back Squats, 65% 1RM
3 Back Squats, 75% 1RM
2 Back Squats, 85% 1RM
1 Back Squat, 90% 1RM
1 Back Squat, 95% 1RM
1 Back Squat, 102% 1RM
Complete as many rounds as possible in 12 mins of:
15/12 Row Calories
5 Front Squats, 135/95 lbs
15 Russian Kettlebell Swings, 53/35 lbs
5 Front Squats, 135/95 lbs
WORKOUT BRIEF
Starting the week of with back squats!
Although we will be on the clock performing a set every 2 min, the priority will be the quality and the load of the back squat.
Feel free to take an extra :30-1:00 on any of the sets to preserve that stimulus.
The very last set is meant to be 5lbs over 100% .
Attempt the last set if and only if you successfully squatted 95%.
We expect athletes to complete 3-4 rounds
Front squats and russian kettlebell swings should be done in 1 set.
WORKOUT
STRATEGY TIPS (FOR ATHLETES)
Aim for 2:30- 4:00 rounds across the whole workout.
If you need a breather between movements, be committed to only a :5 rest.
Although we are not “strolling”, use the rower to recover on the weightlifting movements
ROW
Stagger 1 min
12/10 cal bike
100m Run
FRONT SQUAT
Dumbbell Front Squat
Goblet Squat
RUSSIAN KETTLEBELL SWING
Kettlebell Sumo Deadlift High Pull
Kettlebell DL
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