Warm up
3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds
Deadlift
Calculate a reference weight which is 105% of your recent 2RM deadlift from the previous cycle. Using this as the reference, perform:
5 deadlifts at 75% of the reference weight
3 deadlifts at 85% of the reference weight
Max reps deadlifts at 95% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore. Aim for 3+ reps.
Front Squat
Using your most recent C&J 1RM (Thursday 9/4) or 85% of your front squat 1RM if tested recently as the reference, perform:
5 front squats at 75% of the reference weight
3 front squats at 85% of the reference weight
Max reps front squats at 95% of the reference weight (Aim for 3+ reps.)
Conditioning
13 min AMReps:
Buy-in: 8 rounds of:
6 box jumps over 24/20 in
4 KB snatches, right arm 24/16 kg
4 single KB front rack lunges, right arm 24/16 kg
4 KB snatches, left arm 24/16 kg
4 single KB front rack lunges, left arm 24/16 kg
-- After all 8 rounds are completed, AMReps in the remaining time:
Cal row
Time cap: 13 min
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)
8 single leg double KB Romanian deadlift per side
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
13 min AMReps:
Buy-in: 8 rounds of:
6 box jumps over 24/20 in
4 KB snatches, right arm 24/16 kg
4 single KB front rack lunges, right arm 24/16 kg
4 KB snatches, left arm 24/16 kg
4 single KB front rack lunges, left arm 24/16 kg
-- After all 8 rounds are completed, AMReps in the remaining time:
Cal row
Time cap: 13 min