Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
–
Then make a jump to around 92-95% for a 3RM Attempt
5 Rounds for Time
400m Run
15 Overhead Squats
Time Cap: 20:00
Score = Time
Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)
Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)
Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)
Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge
Intent: Unilateral Strength and Stability / Restorative Work
General Warm-Up
400m Run
–
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World’s
10 Bootstrap Squats
:20/:20 World’s Greatest Stretch
10 PVC Pipe Overhead Squats
–
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
–
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp