A. Tempo overhead squats – 5×3 reps, with a 3211 tempo (3 seconds down, 2 seconds in the bottom, 1 second coming up, 1 second at the top). Work between 60-65% of your max overhead squat (or just increase from last week) – at the lower end if you’re not as comfortable in the OH squat, at the higher end if you are comfortable. They are a great way to work on your position, and controlling the movement, and getting comfortable with driving up out of the bottom of the squat.
B. For time:
9-6-3 reps of:
Bodyweight deadlifts (or 50%, whichever is LESS)
Beastmakers (formerly known as manmakers).
Compare to Nov 22 2017, Mar 7 2017, Nov 23 2016.
14/01/2020 – Bring-a-Friend Day!
A. Close-grip bench press – 4×10-12 reps @ 60-70%. Increase your weight a bit from last week, or increase your reps per set. Aim to have all or part of your hands inside the knurling on the bar, depending on the width of your shoulders.
B. With a partner:
5 minutes of:
Bike for max total calories / bar hang (switch roles as needed)
30 second transition
5 minutes of:
Max total wall balls / plank hold (switch roles as needed).
A. Tempo front squats – 5×3 @ 70-75%, with a 32X1 tempo.
B. 12 minute AMRAP of:
9 DB push presses (2×50/2×35 lbs)
A. Pull-up strength, EMOMx12:
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.