Doug pulling a TWO purple KB weighted pull-up!
Strength
Back Squat (One set of: Back Squat x Max Unbroken Reps @ 90%)
Conditioning
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs (40/20#)
30 Double-Unders
30 Push Press (95/65)
30 Weighted DB Box Step-Overs (40/20#)
30 Double-Unders
30 Push Press (95/65)
Goal of Step-Overs is to keep moving (24/20″). Some athletes should consider not using any additional weight for these. Be safe!
Double-Under Modification will be 60 single-unders.
For Push Press, aim to complete 30 reps in no more than 3 sets.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over