Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
Core Lift: Back Squat
5 x 50%, 12 x 60, 10 x 65, 8 x 70, 2 x 6 x 75%
WOD: Timed!
21-15-9
DB Squat Cleans (30+/20+)
Box Jumps (24/20)
Burpees
RidgeWOD: Strength Training Week 4 of 4
THIS WEEK: 90% of 1RM
BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round
Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Rack Squats (Bottom Up): 3 x 5, 3 x 2, 1, 1, 1, 1
2. DB Box Step Ups: 3 x 10 (each leg)
3. KB Swings: 1 x 20, 1 x 15, 1 x 10 (HEAVY)
SUPERSET: 3 Rounds
GHD Situps 13x
30 in. Box Jumps 10x
Burpees 7x
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