Blog Search

Workout of the Day – Monday April 15th, 2019 “Body Armor”

By: 0

Strength

Back Squat

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Rest 2:00 between sets.

This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We’ll follow the same pattern, in a three week micro-progression.

Power Snatch

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.

Body Armor (No Measure)

3 Giant Sets:

50′ Single Arm OH Walk (left)

50′ Single Arm OH Walk (right)

7 Inverted Pausing Rows (2s pause)

Rest 1:00 between sets.

3 Giant Sets:

9 Sumo Deadlifts

50′ Double DB Walking Lunge (hang hold)

Rest 2:00 between sets.