Front Squat Box Squat: Work up to a 1RM. Rest 2:00
– 8-10 Sets
– Sit back on Box
Beginners: 5 x 5, adding if form permits.
10 Deadlifts (225, 155)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
– Strength: Make progressive jumps in weight. Have a plan in mind before starting. Same technique as speed box squats ie. sitting back on box. Have spotters on both sides of the bar. Compare to Month 4/Week 1.
– Metcon: Loading should be challenging for this piece. This should NOT be a sprint. You should find your pace early or start slow and gauge your pacing from there. Advanced athletes can shoot for 7 completed rounds. Overall, the intent here is cycle challenging touch n go deadlifts and manage pacing on burpees. This workout will be much more challenging than it looks.