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Tuesday, 3/10

Basics:

Every 2 minutes, for 12 minutes (6 sets): Back Squat

  • *Set 1 โ€“ 10 reps
  • *Set 2 โ€“ 10 reps
  • *Set 3 โ€“ 8 reps
  • *Set 4 โ€“ 8 reps
  • *Set 5 โ€“ 6 reps
  • *Set 6 โ€“ 6 reps
  • Add weight every set.

Every 3 minutes, for 15 minutes (5 sets) for times:

  • Row 250/200 Meters
  • 8 Front Squats or Goblet Squats
  • 12 Toes to Bar

Core:45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

 

Performance

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

  • *Set 1 โ€“ 6 reps @ 65%
  • *Set 2 โ€“ 4 reps @ 75%
  • *Set 3 โ€“ 2 reps @ 80%
  • *Set 4 โ€“ 2 reps @ 85%
  • *Set 5 โ€“ 1 rep @ 90%

followed byโ€ฆ

One set of: Back Squat x Max Unbroken Reps @ 83% (athletes are allowed only on full breathing cycle at the top of the lift โ€“

exhale, inhale, brace and descend โ€“ once more rest is taken at the top, the set is over)

Every 3 minutes, for 15 minutes (5 sets) for times:

  • Row 250/200 Meters
  • 8 Front Squats (175/115 lbs)
  • 12 Toes to Bar

Core:45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

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