Wednesday 2.6.2019

2019 Qualifier Athletes

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

“Sole Cycle”
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 175/115
Round 2: 155/105
Round 3: 135/95

Odd-Object Conditioning
3 Rounds:
500 Meter Run
1 Legless Rope Climb
2 Rope Climbs
50′ Double Kettlebell Front Rack Walking Lunge (70’s/53’s)

Body Armor
5×5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts

2019 Open Athletes

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

“Sole Cycle”
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Body Armor
5×5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts