April 6, 2020

April 6, 2020

4/6/20

Weightlifting
Front Squat (Weight)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions

STIMULUS
GENERAL
Week #1 of a 5 week squat cycle
Each minute consists of a single front squat and three back squats
Same weight is used throughout, and all reps come from the rack
Today’s load is on the light/moderate side as we set the baseline
Next week we will be building in percentages

Warm-up
Warm-up
6 min warm up:
20 double unders/ 40 singles
10 box jumps or step ups
10 samson lunges
10 wall balls
5 inch worms to push up

Metcon
Metcon (Time)
"Powerhouse"
On the 5:00 x 5 Rounds:
21/15 Calorie Bike Erg
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)

-You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window
-Rounds begin on the 0:00-5:00-10:00-15:00-20:00
-Record your time following the 9th thruster, as your score is the slowest of the 5 rounds
-We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest

Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

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