Strength
Back squat
Heavy 8
Workout
90s on/90s off x 5
7 Push ups
14 Amer KB Swings – 53/35
7 Jumping lunges (per leg – no weight)
*Pick up where you left off at the end of each round.
**Following up our long workout with our first day of back squats this week. Everyone will build to a heavy 8. Come back on Saturday to build to a heavy 5.
The workout is a break from the longer stuff we’ve been doing as AMRAPs or rounds for time; timed intervals of equal work/rest of 90 seconds. Building on Monday’s KB Swing cashout with some lower rep swings. I believe most of you did a set of 20-35 swings right out of the gate, so doing 14 unbroken each round shouldn’t be a problem. What tends to happen on workouts like this is shortening the ROM on the push ups (chest to deck, lock out elbows) or shuffling your feet on the jumping lunges. Get some air between you and the ground, otherwise scale the movement by doing a quick step back/forward leg switch. This does turn out to be an AMRAP in the end, so record your total rounds and extra reps (35 per round) at the end of all 5 rounds.
Daily Read
Why it was easy to be skinny (waaay before most of you were born) in the 80s. – The Atlantic
*I might’ve expanded on that a little bit..