Take the Plunge
Strength
In 15 minutes work up to heavy front squat
Next...
Front Squat / Jump
10 front squats at 50% of today's heavy FS
10 Box Jumps @ 24"
6 front squats at 75% of today's heavy FS
6 Box Jumps @ 24"
4 front squats at 85% of today's heavy FS
4 Box Jumps @ 24"
3 front squats at 90% of today's heavy FS
3 Box Jumps @ 24"
*Only rest as long as it takes to change out weights.
Last:
Time Trial [Max Effort]
400m run OR 500m Row
*Scale box jumps to lower box or do step-ups
Time cap 30 minutes. Start your timer…
100 pull-ups (kip allowed)
100 push-ups
100 squats
100 sit-ups
100 mountain climbers
10 burpees as fast as humanly possible. Yea, I know you are tired. Do them quickly!! (not a typo, only 10)
Rest for a minute. Now look at your clock. Is there still time? Start over until 30 minutes expires.
*Competitor: As prescribed
*Established: 75’s
*Recruit: 50’s/pull-up progressions as needed
Don't forget the survey! Thank you!
CLICK HERE to take the ACCELERATE Survey
Standing Strict Press
10-10-8-8-6-6
The first set of each rep scheme is a “test” weight. Do something you know you can do for 10 reps, rest, then do your next set of 10 reps at a weight that will challenge you significantly. Do the same for all rep schemes.
3 rounds…
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
If you have not yet gotten a chance to fill out the survey, please do so at the link below. I would greatly appreciate it!
CLICK HERE to take the ACCELERATE Survey
Breathing Ladder(ish)
1-20-1
Kettlebell Swing
Push-up
Looks like: 1 KB swing, 1 push-up, 1 focused deep breath, 2 KB swings, 2 push-ups, 2 focused deep breaths, etc. Goes up to 20 and then back down starting at 19 and so on.
Breathe in the standing position.
*Competitor: As prescribed
*Established: 1-15-1 ladder
*Recruit: 1-10-1 ladder
10 rounds for time or 30 minutes (whichever comes first)
6 hang power clean @ 95
20 double-unders
8 KB Row (ea. side) @ 2 Pood
10 Diamond Push-ups
*Competitor: As prescribed
*Established: 75/1.5 Pood
*Recruit: 45/1 Pood
