1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
6 Front Squats (Light Weight)
4 Front Squats (Moderate Weight)
- Barbell should be taken from a rack.
- Athletes should aim to stick to the given percentages.
- Score: Enter weights used for each set. Overall score will be your heaviest set of 2 (last weight entered).
On the 2:00 x 9 Sets: between each set 8 chin ups (strict) option: negatives
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%
Set 7: 6 Reps @ 75%
Set 8: 4 Reps @ 78%
Set 9: 2 Reps @ 81%
Modifications- Reduce Percentages
AMRAP-as many reps as possible. EMOM.
3 Rounds For Total Reps:
1 Minute Jerk press option push
1 Minute 2 DB single leg step ups (stay proportionate) 5reps per side then switch.
1 Minute DB chest flys (option tricep close grip)
1 Minute BB Bulgarian split squats (activate posterior press off the back heel) go light if you’re Not use to the movement.
1 Minute Rest
Barbell: 95 / 65 Ib
Picking the right weight for you.
This workout is tailored to you and what your needs and goals are. If you're looking for lean muscle mass lighter weight higher repetitions, to tone up. If you're looking for building muscle, and strength, more weight and lower repetitions.