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  • Writer's pictureJohn Fadel

Tuesday Mix

Warm up

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

...Keep building in sets of 2-3 reps until you reach 60%


Back Squat

Set 1: 5 Reps @ 60%

Set 2: 5 Reps @ 65%

Set 3: 4 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 3 Reps @ 85%

Rest 1-2 Minutes Between Sets.


"Five-and-Dime"

10 Rounds For Time:

7 Bar-Facing Burpees

5 Push Jerks 135 / 95 lb

30 Double Unders


- Overview: Athletes should aim to move through this workout at their threshold pace. 

- Bar-Facing Burpees: A two foot take off is not required but athletes should jump over the bar (not step). Reps should take less than 1:00 to complete each round.

- Push Jerks: Reps should be completed unbroken each round and should take less than 20s to complete.

- Double Unders: Reps should take less than 45s to complete each round.   

- Score: Total time it takes to complete the workout.  

Modifications

BAR-FACING BURPEES

- Reduce Reps

- Bar-Facing Burpees (With Step Over)

- Lateral Barbell Burpees

- Regular Burpees

- 7/5 Calories On Any Machine

PUSH JERKS

- Reduce Reps/Loading

- Sub Dumbbells/Kettlebells

- Push-Ups

- HSPU

DOUBLE UNDERS

- Reduce Reps

- 1.5x Single Unders

- Plate Hops

- 30s Effort On Any Machine  






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1 Comment


Kenzie Barlow
Kenzie Barlow
May 30, 2023

BS - started at 95# ended at 135#

WOD - 17:16 saw Jesus

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