Monday, April 9th
Strength: Build to a max Zercher Box Squat in 8-10 sets. If you’ve done this before, use the same exact box height (or same as you used on 2RM test on 12/18/17). Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.
Metcon: Benchmark workout is last done 11/17/17. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex 90-95% effort. Look to complete 15+ reps.
Zercher Box Squat: 1RM. Rest 2:00
– Take 6-8 sets and build to a 1RM.
– Use a 13-15″” Box
– Same technique as speed box squats, but does not need to be wide stance
Beg: Front Squat: 5 x 5.
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Squat Clean Thruster + Back Squat Thruster
*Score = total reps.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)