Wednesday January 9, 2019

Wednesday January 9, 2019

Events & Announcements
New BK45 Class Time at 8:15am M-F


Workout of the Day

Warm Up
3 Sets
10 Cossack Squats
30 Jumping Jacks —>30 Single Unders —> 30 Double Unders (sub 30s practice)
10 Squat Press Outs (10lb)
30s Wall Sit

Skills & Drills
Power Clean Transition to Back Rack
Movement Prep
5 Reps of
Power Clean + Push Press + Lower to Back Rack

Back Squat
Focus: Bracing
Movement Prep
10 Back Squats (21×1)

Part I
Back Squat
Build to 3RM

Suggested Loading Guidelines
Set 1: 5 reps @ 40% *Light
Set 2: 3 reps @ 60% *Light-Moderate
Set 3: 3 reps @ 70% *Moderate
Set 4: 3 reps @ 80% *Moderate-Heavy
Set 5: 3 reps @ 85% *Heavy
Set 6: 3 reps @ 90% *3RM
Set 7: 3 reps @ 90%+ *3RM reach if technique is solid and time available

Part II
EMOM 18
Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders
Min 2 – 10 Burpee Over Bar + 30 Double Unders
Min 3 – Rest


Accessory
30 Strict Pull Ups
50 Bent Over Rows (light weight)