3-28-22



MONDAY 28th

Squat day!


Overhead Squat 4x4

-4x4 at same weight


0:00-6x30%

2:00-6x40%

4:00-6x50%

6:00-5x60%

8:30-5x70%

11:00-5x75-80%

14:00-4x80-90%

17:00-4x80-90%

20:00-4x80-90%

23:00-4x80-90%


We did an OHS 3x3 on March 3rd. If you did that session, think back to that session and plan this approach accordingly.


If it went well, but was very challenging, using the same weight would be an improvement, because this is more volume.


If that session was easy, try going up from the 3x3 weight.


If you failed the 3x3, take the weight back a bit, because we have more volume here.


PART 2

4 Rounds; 1 every 4 minutes

-10 Overhead Squats 135/95

-20 Toes to Bar

-60 Double Unders


Work as fast as you can to get the work done, and then take remaining time off until the next 4:00 block. Score is TOTAL TIME for all 4 efforts.


Work should take 2-3 minutes.


As written

115/85, 18 T2B, 50 DUs

95/65, 16 T2B, 40 DUs

75/55, 14 Toes Close to Bar, 40 DU or 60 Singles

55/45, 20 Hanging Knee Raises, 30 DUs or 60 Singles


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