Wednesday, July 5 2023

Back Squat Pyramids E3MOM

7 @ 70-75% - 5 @ 75-80% - 7 @ 70-75%

4 @ 80-85% - 2 @ 85-90% - 4 @ 80-85%

2min AMRAP:

12 Front Squats 75/55 RX+95/65 MRX 45/35

6 Over the Bar Burpees

Rest 2min/Add Weight

2min AMRAP:

9 Back Squats 95/65 RX+135/95 MRX 75/55

9 Pull-Ups RX+Chest to Bar MRX Ring Rows

Rest 2min/Add Weight

2min AMRAP:

6 Front Squats 135/95 RX+155/105 MRX 95/65

3 Over the Bar Burpees

Rest 2min/Add Weight

2min AMRAP:

3 Back Squats 155/105 RX+185/125 MRX 115/75

1 Rope Climb 15' RX+ Legless MRX 10’

Core & Single Leg Development

24 Pistols (12ea)
18 Barbell Sit-up to Press
1min Wall Iron Chair Sit Hold w/weights

18 Hip Extensions
1min Barbell Overhead Squat Hold
18 GHD Sit-ups
24 Cossack Squats (12ea)