Workout of the Day
FLOATER STRENGTH
A. Back Squat, 6-5-4-6
B. Strict Toes to Bar, 5×5-10
C. 2 Power Cleans + 2 Shoulder to Overhead, x 6-8 Sets, building
D. Deadlift, 6-5-4-6
E. Bench Press, 6-5-4-6
Notes
Tomorrow’s workout includes running, deadlifts, hang power cleans, and shoulder to overhead.
Lifts A/D/E are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 8 for the set of 6 reps. Build in load on the set of 5 and again on 4. For the final set of 6, aim to go heavier than your initial set.
If you were here last week, aim for every set to be heavier.
METCON
For Time
2-4-6-8-10-8-6-4-2 Reps Each of:
Strict Pull-Ups
Goblet Squats (32/24kg)
*Perform 10 Abmat Sit-Ups after each round
Notes
Target < 15 min
Up and down the ladder we go! With a total of 50 pull-ups and squats and 90 sit-ups, this one looks manageable but packs a punch as you get into the larger sets.
Pull-Ups (50 total RX’d)
A. 1-3-5-7-9-7-5-3-1 (41 reps)
B. 1-2-3-4-5-4-3-2-1 (25 reps)
C. Box Piked Foot Assisted
D. Ring Rows @ tough angle
Squat: Moderately heavy KB.
Programming Template: Week 3/8
Steph on the GHD at Open Gym
Community Board Posts
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