Thursday, April 19th

Thursday, April 19th

Strength: Today is intended to be more of a “Strength Day”. We are performing 4-speed sets on the back squat and then 3 sets with ascending weight to a heavy 2 (not max). Following that we’ll work on our force development with seated dynamic box jumps.
Metcon: High-effort (100%) work today with Max Rep Squat Cleans. Loading should allow you to move for 20 seconds without stopping but be challenging. All of our sets should have a similar rep count. Your score will be the highest rep count you achieved on a given set. You will need the entire 2 minutes to repeat your efforts.

1) Speed Back Squat + Heavy Set:
4 x 5 @50%, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
– Last set should be around 85-90% of 1RM.
2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.

4 Rounds of:
20s Max Squat Cleans (155, 105)
Rest 2:00

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
*Score = totals reps completed for all 4 rounds

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