A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Then rest two minutes before starting…
Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%
Focus on SPEED of the concentric!
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes
A. Back squats done using 375 as max
B. Snow still covering my outdoor wall ball area. Done indoors with 9ft target.
40 Wall ball #20
20 BBJO “24
30 wall ball
15 BBJO
20 wall ball
10 BBJO
7:48
A. Based on 365 working sets at 295
B. 8:10rx , UB WB somehow they got hard with ten to go each sets so perfect reps to push through, BBJO slow but UB
A1. Back Squat as Rx (OT3M)
250×4, 285×3, 305×2, 315×1, 325×1
A2. Back Squat as Rx (OT1M)
4 rounds of: 285×2
B. For time:
40 – 20# Wallballs
20 – Pushups + 20 – 24″ Box Jump Overs
30 – 20# Wallballs
15 – Pushups + 15 – 24″ Box Jump Overs
20 – 20 # Walball
10 – Pushups + 10 – 24″ Box Jump Overs
7:13
… UB Wallballs and BJOs … broke the pushups into quick sets of 5.
C. Stretch and Split progressions