MONDAY
| Strength
5rm Back Squat- 20 mins Approach Warm up to approx. 50% 1 set of 5 reps at 60% of your estimated 5RM 1 set of 3 reps at 70% of your estimated 5RM 1 set of 2 reps at 80% of your estimated 5RM 1 set of 2 rep at 90% of your estimated 5RM Attempt the 5rm
We have been building to this for the last 4 weeks. Remember to focus on your bracing and staying as tight as possible through the reps. |
| WOD
For time: 30/24 cal Echo Bike (or equivalent) 30 Power Cleans 60/40kg 30 Burpees 9 min Cap
The WOD is a long sprint, this isn’t won but can be lost on the bike. Think 75-80% pace for the entire workout and send the last 15 burpees. The Barbell weight should be one you can TNG for a few reps, but quick singles will likely be the best strategy for most. |