THURSDAY 10th
Squat Day!
Back Squat 3 Rep Heavy w/ Pause
0:00-10x30%
2:00-9x40%
4:00-8x50%
6:00-7x60%
8:00-6x65-70%
10:00-5x70-80%
12:30-4x75-90%
15:00-3x80-100%
18:00-3 Rep Heavy & ALL THREE W/ PAUSE!
3 reps in each set have to have a 2 second pause once you've completely bottomed out!
PART 2
EMOM 16
1) Back Squats (from the floor)
2) Burpee Facing Box Jumps
3) Row for Cals
4) Handstand Push-Ups
4 Stations. Perform as many reps as possible in 30 seconds.
THIS WORKOUT IS SCORED! Keep track of your reps. Your score is your total reps for all of the stations.
165/115, 24/20, Strict HSPU
145/105, 24/20, Kipping HSPU
125/95, 24/20 BF Step Ups or Jumps, abmat on (2) 10’s kipping HSPU
105/75, 20/18 BF Step Ups, Pike push ups or seated DB press
75/55, 18/12 Step Ups, Pike push ups or seated DB press
Note: this is a repeat session from 9/10, as listed in Part 1. However the standards for Part 2 have changed across the top levels. This is NOT the same workout.
For the Back Squats:
At the beginning of the allotted work time, Clean the bar, pop it to your back, and start doing Back Squats. If that takes you 15 seconds, then you've only got 15 seconds to Squat. So... Pick a weight you will be able to confidently Power Clean and pop right to your back.
At the 30 second mark, stop squatting and pop it OVER YOUR HEAD FORWARD! Do not drop the weight backwards. (it is dangerous to you, dangerous to your surroundings, and it is never allowed in competition)