Warm-Up
A) 4:00 Running Clock
3 Box Jump 30”/24” (or high as possible)
6 Barbell Back Squat
18 Double-Under
*sub double under with 30 singles
B) Sprints
3 Sets
40 yd sprint
45 sec rest
*Keep your pace consistent, don’t drop below 1 sec of your fastest time
Strength
Back Squat
A) 1 set x 5 reps @ 70% of 1 Rep Max or (+5 lbs previous session) Program weight increases from week 1
B) 1 set x 5 reps @ 90% of set (A)
C) 1 set x 8 reps @ 85% of set (A)
Objective- Match your reps in sets (A) and (B).
Rest 90 sec between sets
Barbell Walking Lunge
4 sets x 3 reps from fail @ 70% of your body weight
Rest 90 sec between sets
Tempo: 2:0:2 (2 sec down,0 sec hold, 2 sec up)
*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.
Strength Tip
Back Squat: keep your midsection tight and send your butt back and down
-Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows
Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.
Workout
For Time 3 rounds of:
20 Overheard Squats 95#/65#
20 Ring Dips
50ft Handstand Walk
Workout Tip
Break up your reps early If you are not very good at handstand walking. Your overhead position is going to be very fatigued.