Friday, 2/19

Basic

Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:

  • Minute 1 – Back Squat x 6 reps @ 3011
  • Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
  • Minute 3 – Hollow Rock or Hold x 30-40 seconds
  • Minute 4 – Bat Wings x 5 reps @ 1215 video: https://www.t-nation.com/training/reawaken-your-rhomboids
  • (hold KBs/DBs in the top position for 5 full second each rep)

Three rounds for time of:

  • Run 400 Meters
  • 30 Kettlebell Swings
  • 15 Thrusters

 

Performance

Every two minutes, for 12 minutes (6 sets):

Back Squat

  • *Set 1 – 5 reps @ 55%
  • *Set 2 – 5 reps @ 65%
  • *Set 3 – 3 reps @ 75%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 2 reps @ 90%
  • *Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

  • Back Squat x 1 rep @ 101-105%

For time:

  • 50 Wall Ball Shots (20/14 lbs)
  • 25 Toes to Bar
  • 40 Wall Ball Shots
  • 20 Toes to Bar
  • 30 Wall Ball Shots
  • 15 Toes to Bar
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