WORKOUT OF THE DAY
Back Squat:
6 x 2 @ 86% of 1 RM
AMRAP 13 Minutes:
3 Deadlift (AHAP)
5 Wall Balls (12′)
7/5 Bike Calories
Today’s percentage for the back squats should feel really strong for you coming off of last week. For most of you this will mirror what we talked about earlier in the week in that you probably surpassed today’s percentage for your heavy triple. With this being the start of the final third of the cycle you should feel like you could very easily hit your previous max. This is mentioned because last week is when we typically end a cycle, but to have the extra 6 weeks of heavy doubles and singles should help out that much much. It’s typically right at the end of a 12 week cycle when you start to really feel strong and wish it could extend a week or two longer. Now you have that wish. So, over the next 6 weeks push yourself to produce the highest quality squats possible so you’re improving range of motion in unison with raw strength.
Almost identical to this past Friday, which is intentional. The rep scheme has been flip-flopped with the deadlifts beginning the round and bike ending the round. The combination of the three movements, their individual stimulus, and most importantly, your ability to push the output to a high level will make this really nasty. The other thing is last week was 10 rounds for time (with burpees). The average times hovered around 13-14 minutes, so this is where that similar timeframe comes from. Unfortunately, 5 wall balls will take a shorter time to complete compared to the lateral burpees, so you should be able to get in the neighborhood of 10 rounds today. Like last week, a good heavy prescribed weight for this workout would be 275/183. There is no prescribed weight for the wall ball, just make sure that you can throw it to 12′, or that you are trully treating every rep as a max effort for height. Bike calories can definitely be hard, but you’ll be doing a lot of rounds, coming off the wall balls, and going back to a heavy deadlift, so manage the pace accordingly.
WOD AT HOME
6 Rounds, Each For Time:
1:00 Wall Sit
20 DB Hang Power Cleans (10/arm)
12 HSPU
…rest as needed b/w rounds…
