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Workout of the Day

Workout of the Day

2019-01-29 10:00:00.000000
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–>

1/30/19

Back Squat (5 Sets of 2 Repetitions -20min)
Set #1 – 60%
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68-70%, based on feel.
*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Metcon
5 Rounds, Not for Time:
2 Rope Climbs (15′)
8 Box Step-Ups (50’s/35’s, to 24"/20" boxes from hang)
12 Handstand Pushups

25 Minutes

RC-If proficient at rope climbs do legless.
BS – Inside this motion, remember that it is a pull to the standing position, versus a "push" off the trail leg. Imagine the trail leg is completely powerless in this motion, and it’s the driving of the lead leg, with foot on the box, pulling us to extension.
HSPU – These are kipping, NOT strict. If proficient at the kip, create a deficit HSPU.

Accessory Work
Challenge Participants – On your own time
EMOM x 10 of 5 or 10 (pending ability) unbroken pullups or ring rows

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