Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats
Back Squat
Using your recent 2RM back squats as the reference, perform:
5 back squats at 75% of the 2RM
3 back squats at 85% of the 2RM
Max reps back squats at 95% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set. Aim for 4+ reps on the last set.
Front Squat
Perform 2 sets of 3 tempo front squats at 72.5% of your 2RM back squats. Tempo 30X1
Conditioning
For time:
75 wall balls 20/14 lbs, 10/9 ft.
50/40 cal row
25 deadlifts 245/170 lbs
Time cap: 12 min
Scaling: The deadlift should be no heavier than 70% of 1RM
EVF360
Part A
20 min to perform 4 rounds of the following for load and speed:
8 double KB front rack squats, increase from last week
8 double KB Bulgarian split squats per side (2 KBs held farmer's style)
20 banded hamstring curls for "speed" (on the ground, face down)
Max effort KB goblet squat hold (cap at 1 min) 24/16 kg
Note: For the banded hamstring curls, pull the band as fast as possible, trying to bring heels close to your back each rep.
Part B
5 rounds for time:
15 wall balls 20/14 lbs, 10/9 ft.
15/12 cal row
15 double DB deadlifts 50/35 lbs
Time cap: 16 min