Friday January 20th

19
Jan

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.