Happy Hump Day!


Today is the start of our next micro cycle. We get to squat today! Yay! The cycle runs Monday-Friday. Saturday and Sundays are going to be longer endurance or partner workouts. "Off" day extra work is the following sled work: 1 time per week perform every 2 minutes 1 all out sled push for 7 seconds (Think maximal sprint) 7 seconds work, 1:53 seconds rest. - Week 1: 20 total minutes (10 rounds) - Week 2: 18 total minutes (9 rounds) - Week 3: 22 total minutes (11 rounds) - Week 4: 12 total minutes (6 rounds) Session best done on a day when not training otherwise.


Front Squat (3x6 tempo 20X0)

-all 3 working sets are @>80% of 1RM - rear food wall ankle dorsiflexion mobilization between sets x15/side

Metcon (3 Rounds for reps)

4 minutes ON, 2 minutes OFF - 3 total rounds (18 minutes) "ON" - AMRAP - 5 minutes (Ascending reps 5-10-15-20 etc.) - Wall balls - Calorie row *Reps reset back to 5 each round "OFF" 2 minutes jogging light pace

Extra Work

a.1: Single leg calf raise (3x12 tempo 20X0)

-Straight knee -Load if able

a.2: Rear-Foot Elevated Split Squats (3x10 tempo 20X0)

-load with dumbbells

a.3: Reverse Snatch Deadlift (3x10 tempo 20X0)

-Bar path should be the same as your snatch. Don't load so heavy that you lose technique https://www.youtube.com/watch?v=VXqBmH6ieqY&feature=youtu.be


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