Friday January 20th

Remember no afternoon classes! Gym closes at 11 tomorrow to prep for the Barbell Beatdown
5am, 6am, 9am and 10am classes only

Squat Clean: Should not exceed 70% of your athletes 1RM. If pulling from the
floor is an issue and logistics are friendly this can also be 1 front squat from the
rack, with the same loading goals. Weight should be moderately challenging, but
nothing an athlete has to seriously fire themselves up to hit.
HSPU: Should not exceed 2 sets ever, or the number should be reduced to as
few as 4. Box HSPU or DB Push Press are comparable scale for the HSPU.
FRIDAY 1/20
WARM UP
2 Steady Rounds
20 KB Swings
10 KB RDLS
:30 Hollow Hold
10 Kip Swings

:15 STRENGTH
Deadlift
4×10
Rest 2-3 Minutes
Stimulus >> HEAVY (heavy metcon weight, not 10 RM)


:40 WOD
AMRAP 7 Minutes
50-foot Goblet Lunge 53/35lbs (25 feet down, 25 feet back)
10 Pull Ups
Target Score: 4+ Rounds
Scaling:
Goblet Squats: Reduce/remove loading before reducing distance. Each round of lunges should not
exceed 1:00 to complete -Pull Ups: Goal is 1-2 sets for the entire workout, if 10 reps cannot be completed in 2 sets, scale to as
few as 5 reps before modifying with jumping pull ups, toe assisted ring pull up or ring rows.