Friday 7.14.2023

Jul 13

*Coach’s Notes: As we progress into lower rep (read: heavier) Back Squats in this cycle, we will begin giving a more volume-based option for those that would prefer to stay more on the hypertrophy side of things. On the other hand, if you have been squatting with us for a while, and want to push the weights, try to go as heavy as possible on the tempo’ed Back Squats. If you need help choosing, speak with your coach about what might be best for you today.

“FITNESS”

A. Three or Four sets of:
4-6 Tempo Dual Kettlebell Front Squats @ 3131
Rest 15 seconds, then...
30 seconds for Max Reps Dual Kettlebell Front Squats (NO TEMPO)
Rest 30 seconds, then...
Kettlebell Gorilla Rows x 16-20 reps (alternating)
Rest 90-120 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
16 Dumbbell Box Step-Ups
12 Sprawls (No Push-up Burpees)
8 Strict Pull-ups

“PERFORMANCE”

A. Five sets of:
Back Squat x 3 reps @ 30X1
Rest 2 minutes

Build over the five sets to today's heavy set of 3, while maintaining the prescribed tempo. Reference your weights from 7.5.2023, and look to build from there.

B. Complete as many rounds and reps as possible in 12 minutes of:
16 Alternating Pistols
12 Chest-to-Bar Pull-ups (or 6-8 Strict Pull-ups)
8 Burpee Box Jump-Overs (24/20”)