Wed July 30 "Stick and Shift"

Move

1) Back Squat: 5-5-3-3-3

2) 15 Min AMRAP

8 Cal Bike
10 Goblet Squats
3 Pull Ups

Train

1) Back Squat

5 @ 77%
3 @ 81%
3+ @ 87%

2) Stick and Shift

15 Min AMRAP
10/8 Cal Bike
10 SIngle Leg Squats
1-2-3… Bar Muscle Ups

Stimulus

1) You are building in absolute strength with these squat sets, slowly building to a one rep max over the next weeks. Focus on your core stability and depth of your squat. Once you finish your set of 5 and 3, finish with a set of squats greater than 3 at the heaviest weight.

2) You will be pairing consistent rounds of biking and single leg squats with an ascending ladder of bar muscle ups. You should alternate legs for the single leg squats. Choose a bar muscle up variation that allows you to complete rounds 1-5 unbroken, or focus on practicing a gymnastic movement.

Extra Credit

20-18-16-14-12-10: Unbroken Dumbbell Curls