Friday – 8/23/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
-15 sec Jumping Jacks
-15 sec Air Squat
-15 sec Min Climber
-15 sec Jump Squat

3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

(Mobility)
27 Squat Progression

(Specific)
Tempo Back Squats
5 Reps @ 53×1

STRENGTH
Back Squat
In 20 minutes, establish your 1RM Back Squat for the day.
*Recommended Progression*
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 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets)
Back Squat x 1 rep (go for a PR if you’re feeling good)

METCON
“Karen”
For Time
-150 Wall Balls (20/14)

Rx+
“Krazy Karen”
For Time
-150 Wall Balls (30/20)

Time Cap = 10 minutes

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Applied Strength]
Build to today’s heavy Snatch from Blocks
This week, the barbell should be at or slightly below your knees in the starting position.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
*Perform these from the floor, with the same weight you built to from the blocks.

[Accessory]
1 Round NFT
-50 Banded Tricep Extensions
-50 Inclined DB Tate Press

3 Rounds
-Single Leg KB Deadlift x 15 /side
-Glute Ham Raise x Max reps to failure

[Midline Conditioning]
3 Rounds
-12 V-Ups
-60 sec Plank
-20 Straight Body Ceiling Reach Crunches

[Engine Builder]
Row Endurance Option
For Max Meters
40 minutes of rowing
*This is a mental battle… stay focused for 40 minutes

Mixed Modal Endurance Option
8 Total Rounds
AMRAP x 90 seconds
-15/10 Cal Assault Bike
-5 Muscle-Ups
-Max Squat Cleans (135/95)
*Rest 2 minutes between rounds