Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20 air squats
15 push-ups
10 ring rows
Mobility
The Port squat mobility series
Strength
A. Wide stance box squat – 8×3@55 to 65% of your 1RM from 5/7
B. Goblet reverse lunges – 4x8e
Weight on the box squats is going to feel light, but bar speed is the priority. Remember, Fridays are for speed.
Goblet lunges are just that. Grab a big ol’ bell and do some lunges with it in the goblet position. Watch that front knee and make sure the back hip moves straight down.
WOD
“Talk your way out”
3 rounds
15 power cleans (95/65#)(75/55#)
15/12 cals row
Rest 5:00
3 rounds
15 front squats (95/65#)(75/55#)
15/12 cals AB
Go. Get it. Simple light barbell movement paired with a monostructural beast. Make sure you go for broke on these. You have enough rest in between.
Accessory Work
Banded leg curls – accumulate 150t
Banded ab pull-downs – accumulate 100
