Friday 1.24.20

“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” — Steve Maraboli

GROUP PREP:

3 min Cardio

30 Slow Air Squats

7 Burpees

20 Dumbbell Goblet Squats (Light Weight)

10 Barbell Pausing Front Squats (3 Seconds in Bottom)

Barbell Warmup

STRENGTH:

Front Squat Waves

On the 0:. 1 Front Squat @ 84% of 1RM

On the 1: 1 Front Squat @ 87%

On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%

On the 4: 1 Front Squat @ 90%

On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%

On the 7: 1 Front Squat @ 93%

On the 8: 1 Front Squat @ 96%

Until the 15 Minute Mark: Build to a Heavy Single or 1 Rep Max for the Day (does not have to be on the minute, but you have a strict 7 minutes to find it)

STIMULUS

• Working through some Front Squat waves before building to a heavy single for the day

• You’ll complete 1 Front Squat on the minute from 0:00-8:00 on the clock

• From 8:00-15:00 you’ll build to a heavy single

WOD:

For time:

1,500 Meter Row

30 Deadlifts (Rx 225/155) (Rx+ 245/165) (Scaled 175/125)

45 Lateral Barbell Burpees

STIMULUS

• Complete all the reps at one station before moving to the next

• This workout should take somewhere between 8-15 minutes to complete

• Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout

• On the lateral barbell burpees:

* There is no need to stand to full extension

* You must jump back, jump up, and jump over the bar with both feet for Rx

MOBILITY:

Kneeling Split: 1 Minute Each Side

Butterfly Stretch: 1 Minute

Laying Front Rack Stretch: 1 Minute