Back Squat Build Up 5×4 E3MOM
6min AMRAP:
12 Back Squats 135/95 RX+155/105 MRX 95/65
36 Double Unders or 36 Crossovers
1 Rope Climb 15’ RX+ Legless MRX 10’
REST 2min
6min AMRAP:
24 Air Squats
36 Double Unders or 36 Crossovers
12 Pull-ups RX+Chest to Bar MRX Ring Rows
*Athletes Choice on which AMRAP to start*
Core & Pistol Development
12 Cossack Squats Alternating Legs (6 ea)
12 Evil Wheels
12 Pistols Each Leg or Progressions
12 GHD Sit-ups
12 Goblet Reverse Lunges (alt legs)
12 Evil Wheels
12 Pistols Each Leg or Progressions
12 GHD Sit-ups
A. 185-225-255-275-285
B. 3+? / 2+? scaled life (rr, snapped jump rope)
C. Complete
a) 225 – 275 – 315 – 345 – 365
b) 2+48 Rx+ (DUs) / 2+62 Rx+ (DUs)
A. 185 Across (1st time doing back squats in the strength in 2 years… by choice)
B. 3+6 | 3+23 Rx Cross Overs In order
Back squat 5×4:
135-185-225-255-285
3 rx+ (crossovers) / 2+60 rx+ (double unders)
So glad Michael is back in the gym and focusing on his health and fitness! Michael was the most welcoming 11:30 stud back when the lunch crew consisted of only guys in the old gym. Thankfully, with his help, I got a lifetime membership into the lunchtime “no cutoff” club
. Great athlete and great friend – keep it up, Michael!
Front rack lunge training
2 rds, DU, scaled to 55# front rack lunges
2 rds, Rx, DU
You are looking at an athlete that is kicking butt and taking names when it comes to making positive lifelong changes. Not only is he getting stronger and fitter but he has been laser focused on his nutrition and that my friends is making a huge impact in all areas inside and out!! Proud of Micheal and the positive changes he has chosen to make! Way to go Michael! Keep up the great work!!!
225-225-255-275-295
3 rx+ crossovers
3+16 rx+ dubs
BS 5×4: 255-285-315-335-365
AMRAPs in order:
3+12 Rx+ (DUs) / 3+5 Rx+ (Crossovers)
A: 275(4)x5
B1: 3+12, scaled (135#/DUs/6 pull-ups per RC)
B2: 3+4, RX DUs
215
2+17 RX+ crossovers
2+42 RX+
2+15 RX+ crossovers
3+4 RX+ DU
Michael M! Focused and floating over that rope! This guy walked back through the doors on a mission and it’s been awesome to watch him throughout his transformation! He has been dedicated to showing up, putting in work and focusing on his nutrition… and it shows! He is always kind, fun to talk to and coachable. Michael is a stand up guy and I’m so glad he is back with us! Keep walking through those doors!
A. 105-115-125-135-145
B. 3 (scaled to coming from rack, over the bar burpees and toes to bar)
3+2 (scaled DUs to over the bar burpees)
A. Back Squat: 275×4, 315×4, 345×4, 365×4, 405×2
B. 2 + 3 / 1 + 62 (scaled to single unders)
255-285-315-335-345
3+0 Rx+ DU
3+60 Rx+ crossover
A. 335(4) – 365(3)
B. 2 Rx+ Dubs // 2 Rx+ Crossovers