WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Reach Overhead

10 Glute Bride-ups w/Mini Band

5 Front OR Back OR Goblet Squats

Get yourself moving and those hips opened up.

1b) 10:00 – 25:00 – Every 1:30 x 10 sets – Back Squat:

Sets 1-4 (10:00 – 16:00) – 5 Reps @ 40%

Sets 5-7 (16:00 – 20:30) – 5 Reps @ 50%

Sets 8-10 (20:30 – 25:00) – 5 Reps @ 60%

De-load week on your main barbell lifts. Use this an opportunity to get some volume in at light-to-moderate loading with a focus on making every rep as pristine as possible. We will be doing a second cycle of this that we will start next week. Don’t go heavier than the prescribed percentages, you’ve hit heavy, and high effort max reps sets the last 3 weeks, give your body the break it needs to recover, grow, and perform at optimal efforts.

1c) 25:00 – 30:00 – 5 minute AMRAP: Max Quality Box Step-ups w/1 Dumbbell 35/25 @ 24/20

Focus here should be smooth and steady pacing with a focus of pushing off with the rear leg as little as possible. The Dumbbell can be held anywhere you want, just no putting it down for the 5 minutes.

1d) 35:00 – 45:00 – Every 2:00 x 5 sets – 12-9-6:

Kettlebell Swings 35/26

Alternating Goblet Lunges 35/26

Every 2 minutes perform 12-9-6 of the respective movements alternating between the two. If the volume is too much for you to complete in the 2 minute window, start by scaling to 10-8-6, from there scale further as needed to 9-6-3.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5K Easy Warm-up (Alternate Every 30 seconds Seated/Standing)

B – 5 rounds of…

• 1:30 Seated 90-100 RPM @ Damper 1

• 1:00 Standing  60-70RPM @ Damper 8-10

• 1:00 Recovery @ Damper 1 (Nasal Breathing Only )

Rest as needed between A and B. B is done as one continuous piece that should take 17:30 to complete.

3) Olympic Lifting – 5 sets of:

3 3-Stop Clean Deadlifts +

3 Halting Hang Power Cleans

For the Deadlift pause for 1-2 seconds just below the knee, mid-thigh, and at the high-hang before standing to full extension. Upon completing the third rep, transition to 3 Halting Hang Power Cleans, with a pause at the bottom of which ever Hang position your are choosing to work. Start around 60% of your 1RM and build as deemed fit. Rest 2-3 minutes between sets.

4) Gymnastics – Every 1:00 x 9 sets:

Station 1 – 30 second Hanging Hollow Hold

Station 2 – 30 second Ring Support Hold

Station 3 – 30 second Handstand Hold

Wear a weight vest if able. Perform the Handstand Hold Freestanding if able. Scale time domains down as needed based on ability.

5) Trunk – Tall Kneeling Double Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 60 seconds between sets. Load as heavy as deemed fit.

6) Posterior Accessory – Glute Bridge Hold + March: 3 x 1 minute

Rest 60 seconds between sets. March for quality not for speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE