3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 6/10 RPE
3 Tempo Back Squat @ 6/10 RPE
3 Tempo Back Squat @ 6.5/10 RPE
3 Tempo Back Squat @ 6.5/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom)
1. Movement Prep/Activation and Increasing Heart Rate
6-8 minutes moving through:
1:00 Bike (moderate)
15 Banded Good Morning
10 Lateral Box Step Up (each leg)
-Then-
Warm Up to Sandbag Clean weight.
2. Workout Prep
1 Set (at workout pace):
For time:
4 Box Step-ups (at workout height)
1 Synchro Sandbag Cleans (at workout weight)
Partner Workout: Time Cap 20 Mins
For time:
400 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Synchro Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115) ]*Split all box step up reps as needed
**Synchro is the bag at the top of the rep
Individual Version For time: (20 Min Time Cap)
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115) ]
Percentage Work:
2 Minute Max Kipping Ring Muscle Ups
—rest 2 minutes —
complete 3 sets of 20% of your 2 minute max Kipping Ring Muscle Ups
*Score is 2 minute max effort reps only
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)