WORKOUT OF THE DAY
Back Squat:
3 RM
AMRAP 15 Minutes:
12 – 10 M Shuttle Sprints
10 M DB Walking Lunge
8 DB Push Jerk (AHAP)
*Every 5 Minutes complete 20 TTB
Last week you were presented with a limit for your heavy triple back squat. The reason for this was so that you didn’t go too heavy, too soon. Today there is no limit, and therefore you should get to a point where you are on the brink of failure because you truly hit your max, or you do in fact fail at some point and miss 1 of the 3 squats. Keep tension in your upper back by pulling down on the bar while it’s resting on your traps. The bar will better move north and south on an even plane if you keep it in position and allow your legs to maintain a proper line of action.
If you’ve been wondering about the onslaught of shuttle running, first of all it’s been a week at a time at the most, and Ike this may not seem like a huge deal now, it’s a gradual acclimation for your bodies back into the heavy running we see when the weather is a bit nicer. Run or sprint, put a full effort into each round. For the DB walking lunge, hold the DB in the front rack, or a goblet position. DB push jerk must be a jerk, no push press. Alternate arms each round. This will end up being roughly equal in volume to last week. MOST IMPORTANT: At the O, 5 and 10 minute mark you have to stop where you’re at and complete 20 TTB (or TTR as a modification) before returning to your AMRAP sequence. Try to spend no more than 1 minute on TTB/TTR.
WOD AT HOME
Death By:
6 DB Deadlifts (AHAP)
(+1) 1 Burpee
…then…
4 Rounds of:
6 DB Deadlits
# of Burpees in Failed Minute
