Strength
Back squat
10 rep max
Workout
12 Min AMRAP
12 KB DLs (2×70/53)
8 Box Jumps Overs (24/20) *total*
4 Front Rack Lunges (1-KB)^ *each leg.. OMG YOU’RE SO MEAN!!*
Rx+ – 2 KBs for the Front Rack Lunges^
^^Alternate legs on the lunges
**Heckuva a way to start off the week. I feel like we’lungesve been preparing for this day for awhile, what, with the back squat days of 3×12, 3×10, 3xAMRAP at 60% and 70%. On the latter days, were you getting close to 10 reps? No? Well here’s you chance. If you weren’t pushing yourself then, now’s the time to do so. If your legs weren’t falling off on those AMRAP days, they best do so today.
Oh, but then you’ll have some heavy KB deadlifts, box jumps, and lunges to get through. What’s good about this – and you might ask (or shout at me) “what’s good about something if my legs fell off from the squats??” – is that the time domain is set. That doesn’t mean ‘go slower’, but it gives you the opportunity to scale the weight up or down to give you the best workout. If you’re struggling on the KB rack position for the lunges, use your free hand to hold the handle as if you were using 2 KBs. And box jump overs, for today, standard is jumping on the box – no clearing it in one bound. Not necessary to show full hip extension at the top. Please don’t fall on your face, kai?