Monday 1.13.20

by Spearfishyoga

GROUP PREP:

8 Minutes For Quality:

10 Wall Squats

200 Meter Row

30 Seconds Walkouts

Then..

Barbell Warmup

STRENGTH:

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

STIMULUS

• Increasing by 3% across all lifts from last week

• All percentages are based off your 5-Rep Heavy Back Squat

WOD:

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95) (95/65) (75/55)

STIMULUS

• Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh. Scale by weight first, then rounds, then reps.

• Within the workout, this should be a weight that you can complete ‘touch and go’ sets

• We expect the 3 rounds to take somewhere in the 5-10 minute range to complete