Warm Up:
50 Single Unders
25 L-leg SUs
25 R-leg SUs
50 alt SUs
Lunge w/arms OH 30’
Inchworm 30’
10 Air Squats standing right in front of rig pole*
10 Push ups
* Stand no more than 2” away from a pole on the rig (move any J-Hooks out of the way). Your nose should almost touch the pole. From here, set your feet shoulder width and perform an air squat. This drill will let you know if you lean too far forward. You’ll know because you’ll hit your head on the pole. Goal is not to hit your head while still getting crease of the hip below the knee and back up).
S/S/S:
Back Squat
3X5
Increase weight ea set
Second trip to Back Squats on this cycle. We are now on 3X5. Less sets means you should aim to start heavier. Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier). Then, hit a heavier 5 rep set to end.
WOD:
2 Rounds for Time:
20 OH Walking Lunge w/ 45/25 plate*
20 Ring Dips
20 OH Walking Lunge w/ 45/25 plate
60 Double Unders
* Walking OH plate lunges – Every lunge = 1 rep
Video Courtesy of: LevelUp Trening Center
Scaling:
DU -> 2X SUs
OH plate weight -> as needed
Ring Dips -> Stationary dips -> Box Dips
Cool Down:
Tricep mash – 2 min per side
Heel cord mash – 2 min per
