Warm Up
Row 400/300m
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 6 @ 30X1
- Hang from Bar 30 seconds
Workout of the Day
A. Back Squat – 1RM
Use the following percentages when building to today’s 1RM:
- Set 1 – 60% of possible 1RM x 5 reps
- Set 2 – 75% of possible 1RM x 3 reps
- Set 3 – 85% of possible 1RM x 1 rep
- Set 4 – 90-95% of possible 1RM x 1 rep
- Set 5 – Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
-Rest 2-3 minutes between sets.
B. For time:
“Jackie”
- Row 1000m
- Thruster x 50 (45/35lbs)
- Pull Up x 30
