“Grunt Work” Week #1
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed “On the 2:00”, where we then transition to five sets of singles “On the 1:00”. We’ll be repeating this exact rep scheme next week, building upon these loads.
Conditioning
“Dead Space”
On the 5:00 x 5 Rounds:
7 Power Snatches (50/35)
15/12 Calorie Assault Bike/Row
7 Overhead Squats
AMRAP – 10 Meter Shuttle Runs
Body Armor
3 Giant Sets:
16 Dummbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
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