November 1, 2017
WEDNESDAY!
STRENGTH: (15:00)
5×3 Back Squats with “1 second pause” at the bottom!
Perform progressively loading
sets of 3-3-3-3-3 “1 second pause” Back Squats
(UB) for the time allotted. Note:
Your 5×3 does not include warm up sets. Form & technique are Key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Back Squat
focusing on form and technique. No pause! Do not MAX out!
Skill Work: Practice with Light
Weight. Perform 3-8 reps (UB)
resting between each set (no pause). Add in some core work between sets!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
200 M Run
30 Jack Press’ #15/10 DB
12/10 Calorie Bike
30 Russian Twists #12/8 WB
MET CON: 12:00 EMOM
(:30 sec On/:30 sec Off)
“All Out” ME reps (1 exercise per minute), 4R of each. Do not alternate! Total reps for each exercise gets recorded on the whiteboard.
COMPETITOR:
A) (0:00-3:00)
ME Chest to Ring Pull Ups
B) (4:00-7:00)
ME Double Under’s
C) (8:00-12:00)
ME Alt. OH Lunges #115/75
RX:
A) (0:00-3:00)
ME Double Under’s
B) (4:00-7:00)
ME Alt. OH Lunges #95/65
C) (8:00-12:00)
ME Pull Ups
PERFORMANCE:
A) (0:00-3:00)
ME Alt. OH Lunges #75/45
(BN Alt. BB Lunges or Alt. DB Suit Case Lunges)
B) (4:00-7:00)
ME Pull Ups (Jumping Pull Ups or Ring Rows)
C) (8:00-12:00)
ME Double Under’s (Single Under’s), No Dub-A!o