Friday – Purpose / Achievement

Brief:

– Strength: Build to a max Zercher Box Squat in 8-10 sets. If you’ve done this before, use the same exact box height (or same as you used on 2RM test on 12/18/17). Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.

– Metcon: Benchmark workout is last done 11/17/17. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex 90-95% effort. Look to complete 15+ reps.

Strength:

1) Zercher Box Squat: 1RM. Rest 2:00 *Start by performing 3 sets of 3 adding weight each set then start your sets of 1.

– Use a 13-15″ Box – 8-10 Singles to Build to a Max

2) Warm-up Bear Complex

Metcon:

“Bear Grylls”

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (115, 75) (- Squat Clean Thruster + Back Squat Thruster)

*Score = total reps. Achievement: (135, 95)

*Compare to 11/17.

E.C.:

1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.

1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

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