CrossFit:
A.) Back Squat (Week 2 of 4) Superset
*Come down slowly and under control.
*Concentrate on your glutes and hamstrings.
B.) Every 3min. x 5 Rounds:
15/12 Cal Row or Bike or 200m Run
15 Wall Balls 20/14
Max American KB Swings 53/35lb.
ADV 70/53lb
Strong:
Monday – 6/24
Lower Body Strength
Part A and B repeat week to week. Track these metrics.
Lower Body Strength
Part A and B repeat week to week. Track these metrics.
***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
A. Back Squat
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM
B. Stop Deadlift – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. 3 Sets, increasing weight, to find a challenging load for complex:
1 Hang Power Clean
1 Hang Squat Clean
2 Lunges (one per leg)
2 Front Squats
1 Hang Squat Clean
2 Lunges (one per leg)
2 Front Squats
D. Weighted Hip Extensions – 2 x 12-15 reps
E. Weighted Plank Hold x 60-50-40 seconds (increasing weight)
If you don’t have a partner to load plates on your back, then setup with a dip belt hanging between two benches
If you don’t have a partner to load plates on your back, then setup with a dip belt hanging between two benches
Sweat:
A.) 20 min AMRAP:
25 Burpees
25 DB Push Press 50/35s
400m Run
25 Sumo Deadlift High Pull 95/65lb
75 Double UndersRest 5min.B.) 10min. to finish…
50-40-30-20-10
Russian Twists with 5lb. plate
10-10-10-10-10
Toes-To-Bar
10-10-10-10-10
Sit-Ups
25 Burpees
25 DB Push Press 50/35s
400m Run
25 Sumo Deadlift High Pull 95/65lb
75 Double UndersRest 5min.B.) 10min. to finish…
50-40-30-20-10
Russian Twists with 5lb. plate
10-10-10-10-10
Toes-To-Bar
10-10-10-10-10
Sit-Ups
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
SUPERSET with/
*Try a little more than last week
10 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box.