OPTIONAL MOBILITY ROUND
10 Alt. 90-90 Hip Rotations (option for Alt. Groiners)
10 Alt. Deadbugs
10 Alt. Plank Shoulder Taps
10 Alt. Bird Dogs
Into…
1 ROUND
10 Air Squats* + 10 Jumping Air Squats
10 Alt. Elbow Punches w/Barbell**
5 Up-Downs + 5 Burpees
20 Lateral Hops over Barbell
*Squat w/different stances…wide / narrow / neutral. Focus on an upright torso and keeping the ribs down, towards the hips.
**Barbell can be in the front rack or back rack.
Into…
1-2 ROUNDS (Time Permitting)
4 Clean Deadlifts
4 Hang Muscle Cleans
4 Hang Power Cleans
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpee
(Score is Time)
KG BB: (70/47.5)
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee
(Score is Time)
KG BB: (52.5/35)
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle