TUESDAY 25th
Squat Day!
Overhead Squat 4x2 w/ Pause
-5 sets building and then 4 working sets
-2 sec pause in the bottom of each squat
-Hold is counted by partner, once bottomed out
-4x2 at the same weight, which should be less than your 2RM
1) 0:00-5x30%
2) 2:00-4x40%
3) 4:00-3x50%
4) 6:00-2x60%
5) 8:30-2x70%
6) 11:00-2x85% (Set 1)
7) 14:00-2x85% (Set 2)
8) 17:00-2x85% (Set 3)
9) 20:00-2x85% (Set 4)
PART 2
For Time: 18 min cap
-1-10 Overhead Squats (ascending reps)
-10-1 Wall Walks (descending reps)
135/95, ascending WW
115/85, 4 WCs every round (40 total)
95/65, 3 WWs every round (30 total)
75/55, 2 WWs every round (20 total)
55/35, 2 Modified WW each round (20 total)
All levels do an ascending rep Overhead Squat for this 10-round workout. However, ONLY RED LEVEL does the descending rep Wall Climbs. All other levels will do a constant number for a smooth and consistent flow.
Reminder on the Wall Climbs:
-start on your belly
-once in the top of a push-up, your feet can go on the wall
-once your feet are the wall, you can start walking your hands
-After you touch your chest to the wall, return all the way back to your belly.