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Workout of the Day – Wednesday February 6th, 2019 “Sole Cycle”

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Strength

Back Squat (5 x 2 tempo)

Building upon last week.

5 Sets of 2 Repetitions

*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 – 63%

Set #2 – 65%

Set #3 – 67%

Set #4 – 69%

Set #5 – 71-74%, based on feel.

Metcon

Sole Cycle (3 Rounds for reps)

3 x AMRAP 5:00’s, resting 5:00 between:

“Sole Cycle” Part #1

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Calorie Assault Bike
Three separate scores, all being total repetitions. The system will compute the sum total.

All rounds have the same repetitions per round, with only the weights changing.

Males – 1 round totals 63 repetitions.

Females – 1 round totals 57 repetitions.