MOB: Full body
WU: Review Movements
S: Deadlift
5×55%
5×65%
5+x75% (perform as many “tap and go” reps as possible at this weight in 1 set.)
5 sets of 5@55% every :30.
Rest 2-3 minutes between sets on the first 3 sets.
Intention: Strength and hypertrophy in the the strength portion is the goal. Get after it with flawless technique. If your technique breaks, in the set of “5+/max reps” at 75%, stop. Conditioning should be of the “sprint mentality”: get after it hard and fast, 12:00 should be plenty of time and goblet squats should be performed unbroken. Carry the medball at your shoulder for your runs to strengthen trunk stability.
C. 3 RFT
30 Goblet Squats 53/35
200m Med Ball Run
THIS WORKOUT HAS A 12:00 CAP.
Option 1: 20 Goblet squats at rx’d weight
Option 2: Weight of choice
Option 3: Weights and subs of choice
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hip flexors. Stretch calves.
Advanced: 30 pistols per round (alternating legs)
Endurance: None