October 23rd, 2018 – Washed Up Athlete

A. Back Squats – Reps 9-7-5 (Increasing weight)

B. Back Squats – Reps 7-9-11 (decreasing weight each set)
Goal to use the same weight for 7 reps and 9 reps that you used in “building” during Part A

C. “Pause” Front Squats x Reps 5-4-3-2-2 (increase weight each set to tough double)
All sets @ 32X1 tempo (3 seconds to descend, 2-sec pause at bottom)

D. 3 Rounds
Each round quickly, the rest 3-4 min between rounds to ensure full recovery

100m Farmers Carry (heavy, set down once at 50m mark)
5 Burpee Box Jumps
20m (60 foot) Sled Push (moderately heavy, fast and unbroken)
5 Burpee Box Jumps
10m (30 foot) “Death March” (goal to use same weight as Farmers Carry)
5 Burpee Box Jumps
Rest 3-4 min

***If no “Sled” available, sub in 20 second Bike at hard effort or 100m Sprint

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