Competition: Monday, August 12th, 2019
1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat
Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit.
1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat
Reference past weeks for loading. Build as heavy as deemed fit.
2) 3 rounds AQAP:
30 Alternating Dumbbell Goblet Lunges 70/50
Scale as needed.
3) Single Leg Good Morning: 4 sets of 10/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second.
4) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
4) Run – 8 sets of:
Rest 1 minute between sets. Focus on consistency among your paces.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Great documentary on Netflix for those that are interested