Warm Up
Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 30X1
- KBS x 10
- Squat Jump x 5
- Bar Tap (Kips) x 5
Workout of the Day
A. Back Squat – Build to a 1RM
Use the following percentages when building to today’s 1RM
- Set 1 – 50-60% of possible 1-RM x 5 reps
- Set 2 – 70-75% of possible 1-RM x 3 reps
- Set 3 – 80-85% of possible 1-RM x 1 rep
- Set 4 – 90-95% of possible 1-RM x 1 rep
- Set 5 – Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
B. For time:
“Helen”
3 Rounds of:
- Run 400m
- KBS x 21 (53/35)
- Pull Up x 12
