WORKOUT OF THE DAY
Front Squat:
7 RM
AMRAP 15 Minutes:
400 M Run
12 Push Press (135/93)
2 Rope Climbs
…rest 1 minute b/w rounds…
First thing that has to be said before anyone considers taking a squat today: make sure you feel good and warmed up before getting after this today, especially if you pushed yourself on the 7 RM deadlift on Wednesday. While it has been two days, that is the typical amount of time that the DOMS begins to set in: delayed onset muscle soreness. So keep this is mind, maxes and any established heavy loading of a lift is always relative. Keep in mind, this is supposed to be constantly varied with some sort of programming progression in mind. So while the goal is to set up everyone for success as much as possible, the reality is we all perform and recover at different rates. Bottom line is listen to your body. With 7 reps, what is really being tested today is your ability to maintain a strong front rack position (mainly your upper back), and the integrity of your core. Sure our legs are going to be tested, but there is little doubt that any of us will truly fail because our legs have out. Point being, let’s really focus on core integrity and good rack position.
Each round will probably end up being about 2.5 – 3.5 minutes not including the minute of rest between. So this could be a 3.5 – 5 and change workout. With the challenging volume and loading of the push press and two rope climbs, you’ll be better off reducing the pace/intensity of the run by 15-25 seconds so that you can apply that energy into bigger sets (hopefully unbroken) on the push press. If you know that back to back rope climbs is going to slow you down, a good modification is to split them up. Do one before and after the push press. Granted you still have two, but they’re separated to give you enough of a break to hopefully do them faster comparatively. If you are not planning on coming tomorrow, strict pull-ups or strict knees to elbow are both good subs. 4-6 reps per round would be a good number to use.
WOD AT HOME
Every 5 Minutes, For 30 Minutes:
10 No-Jump Burpees
200 M Run
40 Unbroken Double-Unders
15 Sit-Ups
10 No-Jump Burpees
