2 Steady Rounds: 12 Empty Bar Back Rack Squats, 12 Lunge and Twists, 25’ HS Walk or :30 of practice
Mobility Recommendation: Couch Stretch, 1:30 per side
Strength (Week 3)
Back Squat: 5 @ 75%, 3 @ 85%, 1+ @ 95% (use your working weight to calculate percentages)
Last set is for max reps. And don’t forget to record your working weight and reps!
For Time: 400m Run, 50′ Handstand Walk, 400m Run, 15 Bar Muscle Ups, 400m Run, 50′ Handstand Walk, 400m Run
This workout has a great opportunity to practice some advanced skills. Scale with shorter distance HS walks/handstand holds/wall walks and jumping bar muscle ups. For the bar muscle ups, we are looking for no more than 5 sets. The overall time domain for this piece is under 16 minutes.
3 Rounds: :20 Max Lateral 5-yard shuttles, Rest :10, :20 Empty Bar Presses, Rest :10, :20 Hollow Rocks, Rest :10
This warm up is meant to be done with the class divided into 3 groups so that everyone can rotate quickly to the next station. The speed in the lateral shuttles should gradually increase, so don’t go too fast on round 1 for the sake of safety.
Mobility Recommendation: 10 Front Rack Elbow Pointers
With an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position
Push Press: 4-4-4-4-4
Similar to the push jerk last week, focus on heavy sets but not necessarily a 4RM. There is no re-dip in the push press (no push jerks). Knees out, vertical torso, and an aggressive dip and drive is the key here.
AMRAP 10 Minutes: 35 Air Squats, 7 Dumbbell Power Cleans (50/35), 5 Burpee Box Jumps (24/20)
This 10 minute AMRAP is another one of the workouts where nothing should slow you down other than your fitness. Do not destroy your back with the DB power clean – lower the hips so that the legs are the primary driver of this movement and not the lower back. Performed with 2 dumbbells.