2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
10 Strict Presses (empty bar)
10 Push Presses (empty bar)
LIFTING COMPONENT:
Back Squat
In 12:00 Complete
30 Reps @ Bodyweight then
Establish 5RM in remaining time
METCON:
Every 3:00 for 15:00
10 Thrusters 75/55
12 Box Jump Overs 24/20"
15/12 Calorie Row
(Goal is to complete all 5 rounds in negative splits)
COMPETITORS EXTRA:
For Time
100' Backwards Facing Sled Drag (moderate/march)
5 Rope Climbs
100'/4, 100'/3, 100'/2, 100'/1
COACHES NOTE:
The 30 reps at "body weight" is more of a suggestion. This should serve more as a kick-start to get their bodies primed for the heavy 5. 3-5 moderate sets is the goal. If bodyweight isn't reasonable for this volume, have them drop down to a lower percentage. They should have over 7:00 to find their 5RM.
ATHLETES NOTE:
If you're going to complete this in negative splits, you need to use as much of the 3:00 as possible in the first round. Then gradually pick up the pace on both movements and transitions.
Bodybuilding Workout: Calves, Quads and Hamstrings
- Standing Calf Raises – 4 sets x 20-30 reps
- Goblet Squats – 3 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Hack Squats – 3 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Prone Leg Curls w/band FST-7 – 7 sets x 8-10 reps