17/08/2016

PERFOMANCE. 

A. In 15 minutes or less, build to today’s “heavy”… 
Back Squat x 1 rep 

B. Every minute on the minute for 21 minutes (7 Sets): 
Minute 1: 10 Burpee Box Jump Overs (24″/20”) 
Minute 2: 15 Wall Ball Shots (30/20 lbs) 
Minute 3: 20 Double-Unders + 8 Toes-to-Bar 

COMPETITION.

A. In 15 minutes or less, build to today’s “heavy”… 
Back Squat x 1 rep 

B. Every 2 minutes, for 6 minutes (3 sets): 
Back Squat x 3 reps @ 75% of today’s heavy single 

C. Every minute on the minute for 21 minutes (7 Sets): 
Minute 1: 10 Burpee Box Jump Overs (24″/20”) 
Minute 2: 15 Wall Ball Shots (30/20 lbs) 
Minute 3: 20 Double-Unders + 8 Toes-to-Bar 

D. Three sets of: 
Glute Ham Raises x 8 reps @ 2211 
Rest as needed 
Barbell Good Morning x 8 reps @ 2211 
(focus on perfect positioning and hamstring activation, don’t worry about depth) 
Rest as needed