We are looking for loads on the Back Squat to range from 80-87% with a reach goal of 90% on the bar. But leave room to have this be a true 3RM Max Week 6 of the cycle.
"Lightning"
Performance
4 Rounds for Time
10 Handstand Push-Ups (Box Assisted HSPU)
25 Air Squats
15m (7.5/7.5m) Dual DB/KB Farmers Walking Lunges
DB 22.5/15kg
KB 24/16
Time Cap: 12:00
Objectives / Stimulus / RPE / Workout Strategy
Primary Objective: Complete each round of the workout in under 3:00 minutes with the goal of completing the entire workout in 8:00-10:00 minutes
Secondary Objective: Remain unbroken across all movements today
Stimulus: Leg Stamina and Capacity
RPE: 8/10
Athlete Notes + Workout Strategy:
The goal here is to push the pace and remain unbroken throughout the workout. The biggest area to be conservative here will be on the transition from the Air Squat to the Walking Lunge. We will need a brief reprieve to allow a little blood back into the legs and lungs prior to embarking on the 50ft (15m) lunge. The goal here will be to go right back into the Handstand Push-Ups quickly, turn around and hit the Air Squats quickly, then allow for the body to take a second and pick up the Dumbbells again onto the Farmers Lunges.
