Warm-Up
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-5 – 8 reps @ 70%
Set 6 – 6 reps @ 75%
Sets 7-8 – 6 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Box Jump-Overs (24″/20″)
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
A. 4×160 3×185 2×195 2×8 160 1×6 170 2×6 180
B. Rx 4+5 box jo 185 reps
Bs off 180# 124-145
5rnds+20+15+9
Last set 6 reps @235
3 Rounds + 15 box jumps
Scarred by dead legs
A. Going off 265#: 185/215/225/185/185/200/215/215
B. 6 rounds RX (had to use 16# wall ball because I don’t have a 14#!)
Box jump overs and wall balls unbroken, T2B in 2 sets each time
A.
97,5 – 112,5 – 120 – 97,5 – 97,5 – 105 – 112,5 – 112,5 (kg)
B.
AMRAP 12 min. = 5 rounds (wall-ball 6kg)
A. Off 180#: 125, 145, 155, 125, 125, 135, 140, 142
B. Going for a hike instead. Took one jump on the box and the hamstring said “better not.”
A. 275-315-335-275-275-295-315-315
B. 4 rounds + 10 jump overs
A. Off 200#
B. 4+22 (20# WB)
A. Back Squats based off 191#
135×4
155×3
165×2
135×8
135×8
145×6
155×6
155×6