Wednesday, April 17th, 2019

Week’s Preview: Cycle #3, Week 4/4
Friday: Single Leg strength + Bodyweight Tabata Burner

A.
Back Squat: Warmup in sets of 3, 2s and 1s
– Take 10 minutes
– Build to 85% for a single
– If you do not know your 1RM build in sets of triples to a moderate working weight

B.
Working Sets X 4 Rounds: Every 2 1/2 minutes
90% X 1 rep
95% X 1 rep
95%+ X 1 rep
90% X max reps

C.
“Air Force” (A 2010 CF Games Workout)
For Time: (12 minute cap)
20 X Thrusters
20 X Sumo Deadlift High-Pulls
20 X Push Jerks
20 X Overhead Squats
20 X Front Squats

*Barbell weight should not exceed 30% of Backsquat or 35% of C&J. Something you can complete in sets of 5.

*Perform 4 Burpees at the top of each minute

Workout notes: Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement.

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, April 28th!