Warm up
3 rounds:
15 Glute bridges
10 Spiderman steps
10 alternating box step ups
Front Squat
2x10, increasing on the second to make it very challenging.
-- then 2 sets for max reps at the top weight from the first 2 sets. Each of these 2 sets should be to failure.
Aim for about the same load as last week. Begin around 65% of 1RM or 85% of week 1 10RM
Conditioning
12 min alternating EMOM:
-- Odd minutes**: 1 time through in the same minute
X deadlifts 115/80 lbs
X power cleans 115/80 lbs
X shoulder to overheads 115/80 lbs
-- Even minutes:
Max cal row
** reps decrease by 1 each round, starting at 10 reps for each of the 3 movements the first minute, then 9 reps for each of the 3 movements the second time back to the bar,... down to 5 reps on the last round.
Scaling: adjust to 50% of 1RM C&J.
EVF360
Part A
16 min alternating EMOM:
30 jumping lunges
10 alternating DB renegade rows
10 double KB front squats 24/16 kg
15 V-ups
Note: squats should be unbroken, adjust the load accordingly.
Part B
5 rounds of 2 min AMReps:
10 box jumps over 24/20 in
5 double DB clean and jerks 50/35 lbs
Max cal row in the remaining time
-- rest 1 min between each round