Last building day of the cycle!

Coach Michael | 03/05/2020 | 2

Hey there everyone! Well, it is finally here; the last day of building of our strength building cycle. Over the last 2+ months, we have come together as a group focused on one thing: Getting Stronger! Together, we’ve moved TONS of weight. We’ve done THOUSANDS of reps. We’ve rowed TENS OF THOUSANDS of meters. And now we have one day left before we take that work and check in to see where we are now.

Today, we will be Back Squatting with sets of two reps at 95-100% of your OLD 1 Rep Max. It’s going to be hard work, but that’s where you build your strength. Do good warm up sets, jumping 3,4, even 5 times until you get to your working weight, then get it done. Remember to brace your core at all times. Breath in at the top and explode up from the bottom the best you can. You got this.

When we are finished with the back squats, we have a quick partner workout ready to deload the back and core, so grab you friend and have some fun with it. Between you both, take on 80 Box Jumps at the regular height (24/20), Russian Kettle Bell Swings (53/35), and 80 Ab-Mat Sit-Ups. This should feel pretty easy after all the high box jump and other work you’ve put in, so go fast!

When you’re done, give your partner a high five, fist bump, or even elbow tap. Tell them they kicked ass and then put away your stuff. Over the weekend, get in to see Nick on Saturday but on Sunday, come to the Open Gym and get in some mobility and stretching because starting Monday, we’re going to see what you built. Always remember, you’re stronger than you think you are!

STR: Back Squats 2-2-2-2 @ 95-100% of your 1RM

Partner WOD: FOR TIME
80 Box Jumps (24/20)
80 Russian KBS (53/35)
80 Ab-Mat Sit-Ups