Tuesday 13 June 2017:
Trainer led warm-up and assistance – 10 minutes
Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….
- Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65% of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in May for these sets.
Team WOD (for time):
- 3 rounds of 20 back squats + 10 front squats (185/135). All taken from rack
- 180 partner med-ball sit-ups
- 90 assault bike calories
Divide work however you see fit. For larger classes, run in waves with second wave starting six minutes after the first.