General Warm-Up
Three rounds of:
500 Meter Bike
5 Barbell Good Mornings
5 Front Squats
5 Back Squats
5 Kang Squats
(Complete with 35-95 lbs)
A.
Take 10 minutes to build to 95% Front Squat weight and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%
B.
Full Effort (Performance)
Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters (Assault Bike, Echo Bike or Bike Erg can be used here)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
REST 4 MINUTES BETWEEN SETS
Full Victory
Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters (Assault Bike, Echo Bike or Bike Erg can be used here)
Goblet Squat x Max Reps
REST 4 MINUTES BETWEEN SETS
RETEST FROM 3/17
A. 95-100%
B. Full effort Rx @bw 10-10 reps
170/172/174.5/180/182
30/31 @112.5
165#, 33/34
B. 195 25/21
A. 165#/170/170/175/175
B. On echo bike with 115#- 25/24 FE