HAPPY BIRTHDAY EDWARD C!

Stamina Squats

Fitness
Alternating "On the Minute" x 10 (5 Rounds)
Odd Minutes - 0:30 on/off AMRAP Dumbbell Front Rack Squats
Even Minutes - 0:30 on/off AMRAP Dumbbell Front Rack Lunges

Open
Alternating "On the Minute" x 10 (5 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat

This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used oin *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest.


Fitness & Open
“Fish out of Water”
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Rx - 155/105#

CAP 18

Alpha

Pegboard Conditioning
AMRAP 2:00 - Pegboard Climbs
Rest 1:00
AMRAP 1:00 - Pegboard Climbs

A benchmark we will revisit. Let's set a baseline today. 

Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses

Not for time or score, this is athlete's choice on loading.

On the box step-overs, this is completed with (2) dumbbells, one for each hand. The aim here is not for time, but for quality effort. On each box step-up as well, we are looking for full extension on top of the box. In competition, we may be moving for speed, staying low or crouched… but not here. Let's pull with our hamstring to full extension, standing tall, before stepping down to the opposite side.

On the tempo dumbbell bench presses, it is a 4-second negative, followed by a "regular" speed press. Use a flat bench for these repetitions.

Free to build in load, over both movements, over the course of the three rounds.

Odd Object Conditioning
For Time, with the weight on the Yoke climbing each round.
5 DBall Cleans, 50' Yoke Carry
4 DBall Cleans, 50' Yoke Carry
3 DBall Cleans, 50' Yoke Carry
2 DBall Cleans, 50' Yoke Carry
1 DBall Cleans, 50' Yoke Carry

On the Dball Clean, we are looking for an "over the shoulder clean". The ball finishes on the opposite side of the body. Athlete's choice on loading here, with the intention being that the aim is to go heavy and challenging.

Male Yoke Weights:
180 - 270 - 360 - 450 - 540#

Female Yoke Weights:
180 - 230 - 280 - 330 - 380#