Wednesday, March 18 2020

1 1/2 Back Squat E3MOM

5 Sets x 4 - 1 1/2reps

2min AMRAP:

5 Strict Press 95/65 RX+115/75 MRX 75/55 or Strict Handstand Push-Ups

5 Over Box Jumps 24/20" RX+30/24" MRX 20/18"

Rest 2min

2min AMRAP:

7 Push Press or Handstand Push-Ups
7 Burpee Box Jumps/Step-ups

Rest 2min

2min AMRAP:

10 Shoulder to Overhead or Handstand Push-Ups
10 Box Jumps/Step-ups

Squat Development

20 Double Kettlebell Front Rack Lunges (10ea/alt)

2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb

At Home Version:

5 Rounds of:

20 Shoulder to Overhead with weighted object (if weighted object is light, perform 20 Left Arm Shoulder to Overhead, then 20 Right Arm Shoulder to Overhead)

15 Squat Jumps

10 Burpees

5 Jump Overs (consider sliding a broomstick or PVC pipe under your couch cushion or mattress to create an obstacle to jump over)

rest as needed

Squat Development:

40 weighted lunges, alternating stationary (20 each leg)

2 sets of 10 pistols (one-legged squats) or progressions (try squatting down under control to a chair of appropriate height, then standing)

1 minute wall Iron Chair sit holding weight of any kind