If you completed LESS than 8 reps last week, lower the weight.
If you completed 8-15 reps, REPEAT and beat last weeks score.
If you completed MORE than 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight–Slow controlled pause squats
6 reps @75%–Focus on speed
12-Front Rack Lunges 75/55
24-Ball Slams 35/20
12-Front Rack Lunges
8-Toes To Bar
Lunges are to be done stationary, stepping forward or backwards is allowed. Just be sure both feet are standing together to complete each rep.
Build to challenging carries for the following x50’
-Front Rack Carry
-Double Overhead Carry
4×8 Pause Good Mornings
4×20 Double KB Front Rack Reverse Lunges (10/leg)
Bonus: 4×4-6 GHR’s
Keep the pause good mornings light and the pause is at the stretch of the movement. KB lunges should be unbroken. IF you rest during a lunge set, your missing the point!
If you have ghr’s, do them. If not, rest and then repeat.