Wednesday February 15th
23.02.15
HUMPDAY HELP
“Exercise is only ONE part of the equation to get results “
INTENDED STIMULUS
Today’s score is heaviest back squat load.
Back squats start at a moderate weight and increase across all 5 sets.
Maintain 3-5 man makers every single round.
Man maker can be a thruster out of the squat or a stand, reset, and press or jerk overhead.
RX
EMOM 21:
Minute 1 | DB manmakers (50/35 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
LEVEL 2
EMOM 21:
Minute 1 | DB manmakers (35/20 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
LEVEL 1
EMOM 21:
Minute 1 | DB manmakers (20/15 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
WHITE BOARD BRIEF
Target load | Heavy relative to stimulus.
Today is an opportunity to go heavy under fatigue.
Your score will be the max 5-rep back squat load.
That said, today is not a traditional heavy day because you will be coming to the barbell off 1:00 of man makers.
Choose a DB load that allows you to maintain 3-5 man makers every round.
We’ll take some time to build up to a moderate starting back squat load before the workout begins.
If you are a newer athlete or seeking more of a conditioning focus today, go lighter on the back squats and shoot for 5-10 man makers each round.
