Time to get strong...
4th week on this cycle...
Last week of the 6-4-2 iteration of Squat Waves...
Get after the warm-up today...should make you sweat!!!
WARM-UP
Mobilization
2 Rnds ~
10 Spidey & Reach
10 Side Plank Reach Thru's
10 Downward Dog Toe Slaps
10 Kneeling Thoracic Rotations
10 Tempo Air Squats
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60s Sampson Stretch (30s ea)
2 Rnds Strict Cindy*
60s Russian BB Makers
2 Rnds Strict Cindy*
*15 Air Squats was subbed with 15 BB Thrusters @ 45#
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SQUAT PRIMER
Adductor Work (video / exercises/reps below)
2m Paleo Chair
2 x 10 Side Slides (2 each way)
2 x 10 Single Leg Sqts w/ leg out to side (ea way)
(use a support if needed)
2 x 10 Tempo Air Squats
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WAVE SQUATS
Every 3 minutes:
6 @ 71%
4 @76%
2 @ 81%
6 @ 76%
4 @ 81%
2 @ 86%
6 @ 81%
4 @ 86%
2 @ 91%
(OR Move up 5-10# From last week ~ HERE)
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Body Armour
Part #1:
EMOM x 10 (alt. minutes / 5 Rnds):
7 Push Press
7 Deadlifts (no belt)
Should be STRONG & HEAVY
Part #2:
3 GIANT Sets:
100m OH KB Carry (50m each arm)
10 Inverted BB Row
50 Banded Pull Aparts
(2m Rest b/t Sets)
Daliege ~ Warm-Up & EMOM x 10...
A.Johns ~ 135-145-155/140-150-160/165-175-185
tb ~ 225-240-255/240-255-270/255-270-285 / DL=205-225-235-235-235 / PP=135-145-155-165-175(missed 7th) / 55KB
This is the one whom I approve: the afflicted one, crushed in spirit, who trembles at my word.
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