Warm-up
7 min running clock
First 2:00 spent on AB in Z1
Then, 5 min AMRAP of
:30 of jumping rope
10 air squats
5 burpees
Strength
PortFit
Back squat – 5×5; all with a :02 negative
Build off of 6/24
Slowly but surely knocking the dust off. We are decreasing the time under tension both with lower reps per set and tempo of the lift. That should mean we are ready to put a little more weight on the bar. Be smart here and use the last couple of squat sessions to direct your efforts today.
PortBurn
4 rounds
8e Bulgarian split squats
16 glute bridges
:45 wall sit
Really good alternative to back squats today.
WOD
PortFit
14 min AMRAP
5 power cleans (135/95#)
10 over the bar burpees
15/12 cals AB
Remember last week we did a similar workout that took a lot of people by surprise. Do not let it happen again today. Find a way to be consistent in your pace and approach. That means to not only have a plan of attack but also to really think about weight on the bar and the best way for you to approach those power cleans and burpees. The weight on the bar might begin to force singles as you get tired but that doesn’t mean you should load the bar with a weight that you’ll need to start with singles. If asked, you should be able to go touch and go for all five reps.
PortBurn
14 min AMRAP
5e DB hang cleans
10 over the DB burpees
15/12 cals AB or 200m run
