TUESDAY 01/11/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Deadlifts

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

[All Percentages Based Off 1RM Deadlift]

Rest 1-3 Minutes Between Sets.

“Three Strikes”

AMRAP 12:

3 Front Squats

3 Chest To Bars

3 Box Jump Overs

6 Front Squats

6 Chest To Bars

6 Box Jump Overs

9 Front Squats

9 Chest To Bars

9 Box Jump Overs

...

[Continue To Add 3 Reps Each Round]

*Front Squats come from ground*

Barbell: 95/65 (Rx+: 115/85)

Box: 24/20

STRATEGY

- Hold on for unbroken sets of squats for as long as possible.

- The first set of chest to bar to consider breaking up is the round of 9's. We want to be sure that we are completing quick sets with minimal rest each round. Breaking early can help manage fatigue early on.

- The box jump overs are our pacer. Move at a pace that will allow for big sets of squats.

- Focus on quick transitions.