Monday, 05/03/21

back squat, du, deadlift
By
Jessie Strange
December 27, 2020

Strength

Every 3 minutes for 15 minutes

5 Back Squat

Conditioning

AMRAP 8

DU   10   20   30   40   50

DL     3    6      9    12    15   @205/135 (Rx+ 225/155)

Extra Credit options for the week

Gymnastics

1) EMOM 15

2 - 4 Ring MU *optional: add weight

2) EMOM 15

2 - 5 strict HSPU *optional add weight or deficit

3) 6 x 3 Weighted Pull Up negative (5 second descent)

*2 minute rest between sets

4) 3 Rounds

max HS Hold

3 minute rest between attempts

Lifting

1) Back Squat

1x4 @80%, 1x4 @82%, 2x2 @87%, 1x2 @90%

2) Every 3 minutes for 6 sets

Complex

1 Power Clean + 1 Push Jerk

1 Hang Squat Clean + 1 Split Jerk

Endurance

1) 25 Burpee Box Jump Overs

50 Calorie Row

25 BBJO

50 Calorie Bike

25 BBJO

2) 4 Rounds

20/17 Calorie Ski

150 m empty sled drive

Bootcamp

AMRAP 25

40 Single Unders/ 20Double Unders/ 4 Cal Ski
20 DB Bench
20 Wall Balls
20 Leg Raises

40 Single Unders/ 20Double Unders/ 4 Cal  Ski
18 DB Bench
18 Wall Balls
18 Leg Raises

40 Single Unders/ 20Double Unders/ 4 Cal Ski
16 DB Bench
16 Wall Balls
16 Leg Raises

*Continue to go down by two reps each round: 20-18-16-14-12-10....

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