Workout of the Day
STRENGTH
Back Squat
8-6-4-8
Notes
In 18 minutes, complete the rep wave listed above. Start with a load that feels like RPE 6 for the set of 8 reps. Build in load on the set of 6 and again on 4. For the final set of 8, aim to go heavier than your initial set.
Example Timing and Loading
Warm Up Sets:
0:00 45×8
2:00 95×5
4:00 125×3
Work Sets:
6:00 145×8
9:00 160×6
12:00 175×4
15:00 155×8
PARTNER METCON
AMRAP 15 MIN
15 Russian KB Swings (32/24kg)
12/9 Cal Row
6 Burpee Box Jump (24/20″)
Notes
Move through the round as a team. Each partner completes 15 swings, then each completes 12 cal, then each 9 BBJ. That’s one round. Continue to accumulate rounds in this fashion for 15 min.
Scale KB load and box height for relatively quick, unbroken efforts under 30 seconds. If you’re not coming to class tomorrow, option to scale up to overhead KB swings!
Be sure to fully extend the knees and hips at the top of every burpee box jump.
Programming Template: Week 1/8 (updated)
Ben and Steven & babies!
What is Wave loading?
Today’s squats use wave loading in their rep selection. Learn more about this method in the 2:30 video below
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