Warm-Up | Performance
Two sets of:
Assault Bike x 2 minutes
Plank x 1 minute
Bottom Squat KB Goblet Hold x 30 seconds
Followed by..
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 6 reps @ 80-85%
*Set 7 – 8-10 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)
A. 5×135 5×160 3×185 2×210 2×220 6×200 10×175
B. 20″ box otherwise RX. 2 dbs for stepovers 4 rds even
BS: 130/150/175/200/210/190/165×10
AMRAP: 5+6 Rx
115/135/160/180/190/175*6/155*10
5+8
A. 88-112-120-136-144-136-120
B. 4 rnds (dbs Rx) (box 20”)
A. 185, 225, 255, 295, 315, 275, 245
B. 4 + 3 reps … those DB box step overs 😩
Seated strict press
6 sets of 3 at 115
Squats up to 285 and 8 reps at 235
A. ✅
A. 6 reps 80% & 10 reps 70%
B. 5 rnds + 3 reps scaled to 18kg dbs
A. 55/65/75/85/90/80/70
B. Box at 50 (w/ 20s)
# 4 rounds + 2 reps
Question, do the box stepovers need 2 dumbbells?
Interesting question, I do them with 2 dumbbells every time, but as you come from single arm db snatch could be with one db. Anyway usually for a mono-lateral movement they write it specifically (as for eg. single arm db snatch), so I suppose is with 2 db, also because the number of repetition is relatively low.