2 Sets
6 Tempo Box Front Squat @7-8/10 RPE 8 @ 31X1 tempo
—Box set up just below parallel.
—Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)
5 Weighted Strict Pull Up @7-8/10 RPE
—Pick a weight where you can do 5 reps moderately easy and still have a few more reps in the tank.
*Rest as needed between sets.
**Log these sets in the notes.
-Then-
Take 3-4 more sets to establish a heavy set of 5 Box Front Squats (no tempo!)
AND
One max set of Weighted Strict Pull Up with the same weight you picked for the sets of 5 above.
*Log Weighted Strict Pull Up reps in the section below this.
Note: We will be retesting both of these at the end of the cycle so keep track of reps.
Movement Prep/Activation and Increasing Heart Rate
2-3 Sets (building to workout weight)
25ft Sled Push
25ft Dumbbell Farmer Carry
25ft Sandbag Carry
4 Sets:
200ft Sled Push (190/145) [OR 50ft Front Rack Walking Lunge (95/65)]-sprint back to start-
200ft Dumbbell Farmer Carry (2×70/50)
-sprint back to start-
200ft Sandbag Carry (150/100) [OR 100ft Double DB Front Rack Carry (2×70/50)]-sprint back to start-
-rest 2 minutes b/t sets-
*REPEAT from Tuesday May 23, 2023 and Saturday June 22, 2024.
Intended Workout RPE: 7 – 70% – moderate intensity
• Target Time each set: sub 2 minutes (per person)
• Time Cap each set: 3 minutes 30 seconds (per person)
Buy In: 1 minute – Hold at Top of Deadlift (205/155)
3 rounds of:
100 ft Plate Pinch Carry (2×25/15)
15 Sumo Deadlifts with Double Overhand Grip (205/155)
50 ft Handstand Walk
Buy Out: 1 minute – Hold at Top of Deadlift (205/155)
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
2 Sets
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
10 Banded Strict Pull Up