5.23.2016

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

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