Monday May 14, 2018

Fernando

Back Squats; Each set to be completed “On the 3:00 Minutes”
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

Additional Comp Training
Part #1: 3 Sets, Not for Time:
10 Deadlifts
15 Dips off the box
20 GHD Sit-Ups
Rest 2:00 between rounds.

Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.


Part #2: 3 “Giant” Sets:
Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.

On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)

 

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One thought on “Monday May 14, 2018

  1. 6:00am HUSTLE this morning! – Big up to Slooter and T for letting me lift with them!
    Excellent way to start Monday with! 🙂
    Part 1.
    Set 1 #240
    Set 2 #260
    Set 3 #275
    Set 4 #260
    Set 5 #275
    Set 6 #295
    Set 7 #275
    Set 8 #285
    Set 9 #315
    Part 2. Body Amour was LEGIT post work!

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