18
Wednesday, April 18th
Strength 1. Box Squat 1. Box Squat
Build to a Heavy Set of 2
Set Box to Parallel
Strength 2. Back Squat 2. Back Squat
3 Sets of 8 Reps @ 80% of Box Squat Double
Regular Back Squats
Accessory 3. Strength Accessory 3. Strength Accessory
3 Giant Sets:
16 Alternating Front Rack Reverse Lunges
18 Russian Kettlebell Swings
20 Weighted Sit-Ups
Rest 2:00
Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.
Conditioning 4. Odd Object 4. Odd Object
3 Rounds For Time:
100 Meter Yoke Carry
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
400 Meter Run
Athlete’s choice on Yoke weight, but the first 100 Meters must be
completed unbroken. Slightly lighter is better here – go fast.
Conditioning 5. Row Conditioning 5. Row Conditioning
5 Rounds For Time:
35/25 Calorie Row
Rest 1 minute between. Score is slowest round.
Strength/Skill Front Squat 1) Front squat
4x4 @70%
Strength/Skill Kipping pull-ups 2A) Kipping pull-ups
Every :90 seconds for 5 rounds
50% of max set
Strength/Skill Pallof press 2B) Pallof press
5x8L/R
Conditioning As many reps as possible in 20 minutes
15 calorie row
15 single DB lunge (50/35)
15 single-arm DB push press
Cool Down 3 rounds
3 minute pancake stretch
1 minute dead hang