Friday:
Group Warm Up

Focus #1
5 Sets of 5 Tempo Deadlifts
Work at around 50%. Not focused on going heavy

Focus #2
Close Grip Bench 3x5

Score=Bench 3RM

PostWOD:
400 cool down
Foam roll back
Cat/Dog holds

Compete AMRAP in 30 minutes:

5 Floor Crawls
5 Kettle Bell Swings
5 Lunge Rotation with Med Ball
5 Pull Ups
5 Reverse Crunch
5 Leg Curls
5 Burpees
5 Feet Raised Push Ups
5 Cable Wood Chop
5 Plank Ball Circles

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

10 Squat to Overhead Press
20 Push Ups with Rotation
30 Russian Twists
20 Box Jump or Step Up
10 TRX Reverse Fly
20 Ball Reverse Crunch
30 Cross Lunges
20 Overhead Press with Rotation
10 Plank Roll Out with Ball
20 Dome Squat
30 Body Weight Pull Downs
20 Med Ball Crunch
10 Barbell Lateral Shuffle

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

Followed by…

D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

C.
Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
*Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed

B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 1 rep
(set the blocks at knee height)

Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Lepoja/ulkoilu, kevyttä juoksua