October 3rd, 2017
Overload Box Squats
7 x 2 @107.5% of 1 rm back squat @24/20"
3 x 2 Back squat @92.5%
10 Box step ups @70#/50# dumbells
**Focus on staying tight throughout and trying not to relax onto the box. Maintain tension throughout.
Every 2 mins for as long as possible
8 dumbell snatches @80/55
10/8 Calorie Bike
10 wallball @30/20#
30 min time cap
**This workout will hurt and will push your mental threshold. Be ready for it and have a plan for when it gets really hard.
5 sets of fluid toes to bar
**Each set should be as perfect positionally as possible. Come down when either your form degrades or your speed changes. Consistency is the goal on these.
Row 50 cals for time
Row 30 cals at a recovery pace
**Goal is to maintain a pace throughout your for time and to hone your mechanic and stroke in your recovery period. Focus on your breath and try to be intentional and consistent with your movement