Fitness & Open
“Jack Squat”
For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Fitness - 95/65# Open Barbell – 135/95#
Fitness - 53/35# Open Kettlebell – 70/53#

Alpha

Split Jerk
3 Sets of 3 - Tall Jerk (lighter)
4 Sets of 2 - Pausing Split Jerk*
5 Sets of 1 - Split Jerk

*Set #1 - 50% of 1RM Split Jerk
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%

Split Jerk - Heavy Single

Push Press
3 Sets of 7
Set #1 - 64% of todays 1RM Split Jerk
Set #2 - 67%
Set #3 - 70%

Tempo Front Squat
6 Sets:
1 Tempo Front Squat
1 Front Squat

On the first repetition, our tempo is a (5) second negative to the bottom of the squat. There is no pause in the bottom. On the second repetition, there is no tempo... a regular front squat. Purpose here is to get us under load and tension, but with lighter impact. A great day to focus on positions and midline integrity.

 

Set #1 - 60% of 1RM Front Squat
Set #2 - 65%
Set #3 - 70%
Set #4+5+6 - 75%

Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Mid Range Sprint Capacity
4 Rounds:
21/15 Calorie Ski Erg
15/12 Calorie Assault Bike

A higher intensity finish to our training day.