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Workout of the Day

FITNESS
A1.
Back squat
4×2; Across; Rest 1 min
A2. Press
4×2; Across; Rest 1 min

Training notes:
•Take the press from the floor.
•Be mindful of setting up your press bar so you’re not dangerously close to someone who may be bailing on a back squat as you’re about to lift.
•Build to a weight that is moderately challenging. The last two sets should be ~8/10 in degree of difficult.
•Shoot for heavier than last week.

Record top weights for both movements.

B. 2 rounds:
1 min DB push presses
1 min power wall balls
1 min plank
-Rest 2 min
1 min DB hang cleans
1 min box jumps, step down
1 min wall sit at parallel
-Rest 2 min

Training notes:
•Power wall ball is a wall ball without the squat.
•These are essentially aerobic/muscle endurance “drop sets.” Ideally, you’re able to keep moving for the full minute on each exercise by controlling your cycle time – and able to maintain the isometric hold (plank/wall sit) without significant fractioning.

Record total reps for each part.

PERFORMANCE
A1.
Back squat
4×1.2.1; Building; Rest 1 min
A2. Press
4×1.1.1; Building; Rest 1 min

Training notes:
•For back squat clusters, re-rack the bar and rest ~10s between sets.
•Take the press from the floor. Drop the bar and reset between singles.
•Be mindful of setting up your press bar so you’re not dangerously close to someone who may be bailing on a back squat as you’re about to lift.

Record top weights for both movements.

B. 2 rounds:
1 min DB push presses (35/hand – 20/hand)
1 min power wall balls (14 to 10’/10 to 10’)
1 min plank
-Rest 2 min
1 min power cleans (135/95) – drop each rep
1 min box jumps, step down (24”/20”)
1 min wall sit at parallel
-Rest 2 min

Training notes:
•Power wall ball is a wall ball without the squat.
•These are essentially aerobic/muscle endurance “drop sets.” Ideally, you’re able to keep moving for the full minute on each exercise by controlling your cycle time – and able to maintain the isometric hold (plank/wall sit) without significant fractioning.

Record total reps for each part.

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