Work up to a heavy or max if you’re having a good day:
3-3-2-2 reps of:
*Pause 2″ in bottom position and squat through. You can take the bar from the rig.
Into:
3-3-2-2 reps of:
*Pause 2″ in catch & Squat through to full depth if that is not the same thing in your case.
Build up to a heavy:
Alternate with:
For max reps with the heaviest SB you can manage
1′ ON / 1′ OFF x 2-3
7 min AMRAP:
Pre-TEST
Find a max set unbroken strict pull ups. Choose one of the below levels:
*Rules: starting position must be with arms fully extended in pronated grip, supinated is not allowed this time. Chin must break the bar in end position. Kipping/any movement in the legs is not allowed.
In 10 min:
Into:
16 min AMRAP:
*Share a BB with someone of similar strength. One partner starts on the machine, the other on the squats.
2 RFQ:
3-5 RFQ:
*Rest as needed between movements and sets.
3′ ON / 3′ OFF x 3-4
Into AMRAP:
RX = 30/20 kg
I = 20/15 kg
B = 15/10 kg
*The DB is meant to feel heavy. Continue each round where you finished the last. Score is total reps collected on the DB on all rounds
Using one of these weights:
Every 90″ x 5:
Rest 2 min
Every 90″ x 5:
Rest 2 min
Every 90″ x 5:
3-4 RFQ:
10-8-6-4-2 reps of:
7 min AMRAP:
Pre-TEST
Find a max set unbroken strict pull ups. Choose one of the below levels:
*Rules: starting position must be with arms fully extended in pronated grip, supinated is not allowed this time. Chin must break the bar in end position. Kipping/any movement in the legs is not allowed.
*If you already did the test and don’t want to repeat it continue with the following training:
3-4 RFQ:
*Rest as needed between rounds
In 10 min:
Then onto 4 RFT – All YGIG, divide anyway you like
TC = 24 min
Time domains:
Scale numbers down if needed.
I = 50 DU / 6 wall walks
B = heavy rope SU / partial wall walks
Into 2 rounds of:
For time:
After each run:
TC = 40 min
*If the weather is nice, go outside
I = 1200-800-800-400 m run
Leg raises or alt TTB
2 x 15/10 kg
B = 1200-800-400-400 m run
Leg Raises or V-ups
2 x 10/7.5 kg
Time domains
3-5 RFQ:
Into:
3-5 RFQ:
Onto a max:
*Build weight over all sets
Build up to a heavy:
Alternate with:
3 attempts to find a max weight on:
