Aug 11,2017 C2605 "Overhead Squat Max Out"

August 10, 2017

WU - Coach Led 0:00-10:00

 

BACKBONE 10:00-35:00

1x10@40%

1x8@50%

1x6@60%

1x4@70%

1x2@80%

1x1@90%

1x1@95%

Max Out (4 attempts/5min)

 

PRACTICE 35:00-45:00

"ATW" EMOM x10

1 Strict Pull-ups

2 Push-ups

1 Ring Dips

(The ratio is 1:2:1 as shown above, that is the minimal set you

can attempt.  However, you can go as high as 10:20:10 as a max set

if within the minute EMOM. Your goal is to complete the highest round you

think is possible in 10 sets.  If you don't complete 10 sets then the next time you see

this workout start at your lowest set completed and build from there!) 

 

 Pull-ups            Push-ups             Ring Dips

       1                          2                           1

       2                         4                           2

       3                         6                           3

       4                         8                           4

       5                        10                          5

      6                         12                          6

      7                         14                          7

      8                        16                          8

      9                        18                          9

     10                       20                         10

 

AMMO 45:00-55:00

3 Rounds

6 Single Leg Jump Onto Foam Box (per side)

8 MB Lo-Hi Chop (per side)

12 Plate OH Circles

 

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