July 8th, 2019

Part B and C repeat each week. Track these metrics for progress

A. Squat Clean (see video demo)
Progressive warmup to 60% of your presumed max
Single reps only after reaching 60%
Add 10 lbs (male) and 5 lbs (female) each set
Continue until your second “missed rep”

B. Back Squats (high bar) (low bar)
One set to technical failure with same weight as 3×6 last week
Then decrease weight 15-20% and complete 2×5-7

C. Rear-Foot Elevated Split Squats (see video demo)
One set to technical failure with same weight as 3×8 last week
Then decrease weight 10-15% and complete 2×6-8 Reps

*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option

D. 2 Rounds:

16 Reps DB Front-Rack Lunge (see video demo)
16 Reps Goblet Squat (using one DB from lunge set)
Rest 2 min then transition to Abs

16 Reps Decline or GHD Sit-ups
16 Hanging Oblique Knee Raises (see video demo)
Rest 2 min then move to AMRAPs

AMRAP 30 sec Jumping Air Squats (no weight)
Rest 30 sec
AMRAP 30 sec Reverse Crunches (see video demo)
Rest 30 sec
AMRAP 30 sec Row/Bike Calories
Rest 3+ min then begin second round

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