4 x 6 @ (up to) 75% of front squat 2RM
Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”.
Then:
Benchmark
“Raining Blood” (Slayer – “Reign in Blood”)
5 Burpee box jump @ 20″ W, 24″ M
7 Kettlebell swing (35lb. W, 55lb. M)
4:17– count and note rounds and completed half-rounds.
If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment.
Push hard for at least 1/2 round improvement from last time.
And then:
:90 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
:60 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
:30 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
Choose sit-up variation that poses the largest challenge yet allows for the best position. Each and every kettlebell drop to the floor during rack hold = 10 medicine ball shuttle run + 20 front roll.
Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout both variations.