The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on our final set of 5, but this should start to get challenging based on the loading and volume.
"Blooper"
15:00 AMRAP
Fitness
5 Wall Walk to 20’’ off the wall
20 Goblet Squats
120 Single Unders
Performance
7 Wall Walks
25 Dual DB or KB Squats
120 Double Under’s
*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: 2x50/35lbs (22.5/16kg)
*You may hold the dumbbells on the shoulders however you see fit today.
Goals / Stimulus / Objectives
Goal: 2.5-4 Rounds
Score: Rounds & Reps
Stimulus: Interference / Muscular Endurance
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.
Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).
