Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…
–Couch Stretch
–Pigeon Stretch
–Deadbugs
Followed by…
Three sets of:
60 Second Wall Sit
10 Banded Clam Shells per side
10 Banded Fire Hydrants per side
10 Banded Squats
25 Single Unders
A.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 90%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 95+%
Set 6: Max Quality Reps @ 70%
Set 7: Max Quality Reps @ 60%
Rest 2 minutes between all sets
B.
Five sets for times of:
40 Double Unders
10 Front Squats*
10 Bar Facing Burpees
Rest or Alternate Full Sets with a Partner 1:1
35-49: 185/125 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
*Adjust the weights if this is more than 60% of your 1-RM Front Squat
C.
Three sets of:
20 Dumbbell Death Marches (10/leg)
30-45 Second Side Plank (each side)
Rest 60 seconds
Cooldown:
5 Minutes Triangle Breathing
*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.
General Training Notes
Back Squat
Yeah squat day!! Building to a heavy single then back off sets for max QUALITY reps. If your knees are caving in, your chest is dropping or you aren’t hitting depth then call it! These are quality reps.
Conditioning
We’ve got a fun partner workout today so if you’ve got a training partner grab them and get rockin. Aim for unbroken throughout and see how fast you can push each set. Double unders should be 30 seconds or less. Front squats should take about 20-30 seconds. Bar facing burpees should be about 20-30 seconds as well. This will get you to about 90 seconds on and 90 seconds off, give or take based on your speed and abilities. Make sure you’re using a front squat weight that you can hit fast and unbroken.
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Back Squats
20:00-40:00 – Squat Sets
40:00-45:00 – Conditioning Prep
45:00-60:00 – Conditioning
60:00-75:00 – Accessory Sets
75:00-85:00 – Cooldown