Workout
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
3×10 Bulgarian Split Squat
Then:
10x Heavy Walking Lunges @ 16-24kg+
20x Split Jumps
rest 2 min, 5 sets
Then:
8x Double KB Clean & Press @ 12-20kg+
8x KB Front Squat @ 12-20kg+
8x Renegade Rows @ 12-20kg
Rest 60 seconds, 3 sets
Then:
P1: 15cal AF + 30m Sled Push
P2: Rest
Switch, 3 rounds
Then:
Cool Down

Participant: Nathan, Alan, Lunges, Split jumps, C&P, FRSQ, Rows, AF/Sled

 

 

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 RDL
Then:
Work up to a heavy Back Squat
Then:
5×1 Back Squat @ 90% 1RM
rest 3 min between sets
Then:
3×8 Back Squat @ 225#
rest 2 min between sets
Then:
5x(60sec work/2:00 min rest) Row @ 300m Pace
During rest complete 10x Lunges @ 2×35#
Then:
3x20m Carry @ 48kg
Then:
Cool Down

Participant: Ari, Back Squat, Row, Lunges, Carries

 

 

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
2×10 Dislocate
Then:
Work up to a heavy OHS
Then:
6×2 OHS @ 225#
Rest 3 min between sets
Then:
3×10 OHS @ 135#
Rest 90sec between sets
Then:
5×5 SLDL @ 135#
Rest 60sec between sets
Then:
20-1 Push up Ladder
Then:
Cool Down

Participant: Antonio, OHS, SLDL, Push up

 

 

IMG_4696 copyIf you want to get better work on your weaknesses, don’t ignore them, make your weaknesses your strengths.