1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Back Squats
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.
1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Front Squats
Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.
1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 8/side Single Leg Kettlebell Romanian Deadlift
Focus on positioning over load. Keep your hips square and only go as low as you can maintain a proper back position. Try to keep the opposing leg off the ground for all 8 reps and then switch sides.
21-15-9 Bar Facing Burpees
12-9-6 Squat Cleans 95/65
3) Hip Extension: 4 sets of 20
Rest 90-120 seconds between sets. Add load as deemed fit.
4) Ski Erg: 8 sets of
3 minutes Easy
2 minutes Moderate
1 minute Hard
Pick paces that you can maintain for each respective time domain/intensity.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE