4-1-22




FRIDAY 1st

Squat Day!


Back Squat 3x2

-3x2 at same weight

-3 sec pause in the bottom


0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:30-3x70%

11:00-3x80%

14:00-2x85-95%

17:00-2x85-95%

20:00-2x85-95%


We ran this same approach on Monday, Feb 21, except did a 3x3 w/ a pause. Today, we are working less reps at working weight. So, if you did that session, today should be slightly heavier.


PART 2

AMRAP 15

-Thrusters

-EMOM Burpees to Standing


135/105, 5 Burpees

115/85, 5 Burpees

95/65, 4 Burpees

75/45, 4 Burpees

As able, 4 up downs


At 0:00, and every minute thereafter, you'll do Burpees. Then, you'll have the remaining time in that minute to perform Thrusters.


To score this workout, YOU HAVE TO DO ALL OF THE BURPEES! If you are completely gassed, you can take a minute off of Thrusters, but you still must do all of the Burpees.


DO NOT COME OUT TOO HOT! This will get extremely difficult as time goes on. I recommend keeping it under 6 reps per minute for at least 5 minutes to see how things settle in with the weight and Burpee volume you chose!


Your score is TOTAL THRUSTERS. The Burpees do not count for your score; they are a given in order to score.


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