Warm up
3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps
Front Squat
2 drop sets to failure with starting weight at the 10RM tested in week 1.
Begin at 90% of the 10RM established in week 1 (or 70% of 1RM front squat). Perform a set at this weight to or near failure.
Then immediately set the load to 80% of 10RM (i.e. take 10% off), and perform another set to failure.
Then immediately set the load to 70% of 10RM (i.e. take 10% off), and perform another set to failure.
Then immediately set the load to 60% of 10RM (i.e. take 10% off), and perform one last set to complete failure (drop on pads).
Conditioning
Every 3 min for 5 rounds:
15/12 cal row
12 alternating DB snatches 50/35 lbs
Max strict pullups in the remaining time
-- rest 1 min between rounds
Scaling: rowing should take less than a minute. Use a band to assist on the pullups or sub with ring rows.
EVF360
Part A
For time:
10 burpees to plate
10 Double DB front squats 50/35 lbs
20 burpees to plate
20 Double DB front rack alternating rear lunges 50/35 lbs
30 burpees to plate
30 Double DB front squats 50/35 lbs
40 burpees to plate
40 Single DB goblet hold alternating rear lunges 50/35 lbs
Time cap: 16 min
Part B
Every 3 min for 5 rounds:
15/12 cal row
12 alternating DB snatches 50/35 lbs
Max strict pullups in the remaining time
-- rest 1 min between rounds
Scaling: rowing should take less than a minute. Use a band to assist on the pullups or sub with ring rows.