02/16/22: Wednesday

Bring Your Own Friend Week is this week!!  Please have your friends sign up beforehand.
BYOF – BH          ——          BYOF – WF

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Today’s Workout

Warm Up

• Banded Walks – :50 on|:10 off – length of the barbell (F|B|R|L|Sk)
• 10 Step Ups (each)
• 15 Straight Leg Sit Ups
• 20 Air Squats (10 @ 30X2)
• 15 V Ups
• 10 Box Jumps
• 10 Tempo Front Squats

Strength
Every 2 min. for 5 Sets

• 6 Front Squats

Conditioning – “Quad-gmire”
4 Rounds For Total Reps

• 1 min. Box Jumps
• 1 min. Air Squats
• 1 min. V Ups (BYOF: Sit Ups)
• 1 min. Rest

Accessory
5 Sets

• 3-5+ Wall Walks
• 1 min. Rest

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Barbell

• Lifts
  • E1:00 x 6: Overhead Squat:
    • 45-55% – 2(2)
    • 55-65% – 2(2)
    • 75-85+% – 2(2)
  • Clean Lift Off _ Clean + Jerk:
    • 55% – 1 + 1 + 1
    • 65% – 1 + 1 + 1
    • 75% – 1 + 1 + 1
    • 80+% – 1 + 1 + 1(5)
• Accessory
  • Clean Lift off + Clean Pull:
    • 105+% – 2 + 3(3)
  • Bent Over Rows:
    • Weighted – 5 Each arm(3)