EARN YOUR PLACE
April 21, 2018
METTLE
August 6, 2018
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D.O.M.S is a dick…
But I like him
“Standard warm-up”
3 Rounds of:
5x Goblet Squat +
5x Romanian Deadlift +
5x Overhead Press (Each arm) +
5x Pull-up
*Weighted movements typically done with around 20% of bodyweight (BW) Kettlebell
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Squat Work-up
4x Front squat + 8x Back squat @ +/- 30% of Front Squat
3x Front squat + 6x Back squat @ +/- 60% of Front Squat
2x Front squat + 4x Back squat @ +/- 80% of Front Squat
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Squat Complex: 3 Rounds of the following strip set
2x Front squat + 4x Back squat @ +/- 80% of Front Squat (Goal: 150% BW) +
3x Front squat + 6x Back squat @ +/- 70% Front Squat (Goal 125% BW) +
4x Front squat + 8x Back squat @ +/- 60% Front Squat (Goal 100% BW)
*2min rest between sets.
Rounds look like: load bar up with heaviest weight, perform 2 front squats then immediately 4 back squats, take off around 25% of the load get right underneath and perform 3 front and 6 back squats, take off an additional 25% and right back under for 4 front squats and 8 back squats… then rest and repeat for two more rounds.
The standard rules apply, only go up in weight if able to get though all movements clean. If technique and or form falter swallow your pride and drop down in weight. Training consistently will beat any one effort. Stay smart.
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25% Bodyweight (pounds) in calories on the Rower for time
Expectation is sub 1:30
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Cool down with Movement and Mobility
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