ACTIVATION

7 Minutes For Quality

40 Single Unders

200 Meter Row

10 Russian Baby Makers Video

5 Inchworms Video

Silverback Primer /10 min

3 Sets For Quality:

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows

STIMULUS

• First of two iterations, the next being a week from today

• Let’s set the baseline today for this set with our best movement

• We can increase the loading next week

Click Here For Demo Video

STRENGTH

Back Squat Waves

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%

STIMULUS

• This is the 3rd iteration out of 4 for Back Squat Waves

• Increasing by 2% on each lift from last weeks iteration

• Rest as needed between sets, but 3 minutes after each 3rd set

• These percentages are based off your 5RM Back Squat

“Wonderwall” QUALIFIER

90 Double Unders, 30 Bar-Facing Burpees

90 Double Unders, 30 Wallballs (30/20)

90 Double Unders, 30 Deadlifts (275/185)

90 Double Unders, 30 Wallballs (30/20)

90 Double Unders, 30 Bar-Facing Burpees

GYM CLASS

“Wonderwall”

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees