Workout of the Day
Heavy 3 then, 80% AMRAP
This is the 2nd Heavy 3 then AMRAP BSQ exposure this cycle. We performed the same workout week 2 which if you were here, you should reference. Ways to see improvement from week 2 would be any one or combination of the following attributes:
– Getting a heavier weight on your heavy 3
– Getting more reps on your AMRAP at the same weight as week 2
– Performing the AMRAP at a higher weight than week 2
– Technique feels better
– Same weights feel lighter
In roughly 5-6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your AMRAP set at 20.
30 Kipping Toes to Bars
30 Wall Ball Shots
This should be a fast workout where you attempt each exercise in as few sets as possible, if not unbroken.
Partial ROM KT2B
20 Kip Swings + 20 V-Ups
Simple Kipping Toe to Bar Progression
Today’s workout has a few different options for the Toes to Bars. Everyone should try the kip swing and use partial range of motion reps if possible.