FRIDAY

Strength

Back Squat

Every 3:00 x 3 Sets

9 @ 65-70% of 1RM

Extra Instructions / Scaling Adjustments

We are working into 3 sets of 9 at a moderate loading and volume in order to add in some hypertrophy benefits and muscular endurance as a key component to our Squat progression during this cycle. This coupled with the heavy Squat Cleans on Monday provide the one-two dose we are looking for moving into next week with another heavier week on Front Squats.

"Gotta Hand It To You"

Fitness

10:00 AMRAP

5 Deadlift

2 Wall Walks

50/35 Double Under’s

Performance

10:00 AMRAP

5 Deadlift

7m Handstand Walk

50/35 Double Under’s

Barbell: 85/57.5kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete 5+ Rounds

Stimulus: Posterior Chain / Gymnastics Skill

RPE: 7/10

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts

Strategy: The focus today is to maintain unbroken Deadlifts before hittig one 25ft segment for the Handstand Walk before moving into and unbroken set of Double Unders. The style and flow of this workout will allow for athletes to move with relative smooth transitions between movements and maintain a more cyclical pace. For those challenged on Double Unders and Handstand Walking, use this as an opportunity to practice the movements and give yourself an allotted time segment to work within before moving back to the Deadlifts. Remember the Deadlifts should be unbroken so keeping these to under 75% and probably closer to 70% is the range for Deadlift loading today.

Accessories

6/6 Staggered Stance Good Mornings, Light Load

12 Hip Thrusts, Moderate Load

12 Cossack Squats, For Range of Motion