** DELOAD WEEK **
Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
Back Squat
Using your recent 2RM back squats as the reference, perform:
5 back squats at 40% of the 2RM
5 back squats at 50% of the 2RM
5 back squats at 60% of the 2RM
Tempo Front Squat
Perform 3 sets of 5 tempo front squats at 40% of your 2RM back squats with tempo 30X1
Note: the goal is to focus on maintaining very sound position/path of hips, knees, front rack.
Conditioning
For time:
Buy-in: 800m run
Then, 4 rounds of:
16 single KB front rack lunges 24/16 kg
8 deadlifts 155/105 lbs
Time cap: 12 min
EVF360
Part A
16 min AMRAP:
10 burpees to plate
20 air squats
10 burpees to plate
20 plate ground to overhead 35/25 lbs
10 burpees to plate
20 plate box steps over 24/20 in, 35/25 lbs
Note: Hold the plate as desired on the steps over
Part B
For time:
Buy-in: 800m run
Then, 4 rounds of:
16 single KB front rack lunges 24/16 kg
8 KB sumo deadlifts high pulls 24/16 kg
Time cap: 12 min