FUNday 16.5

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Thursday

Relay Races...

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Wednesday

*Speed Squats: 5-5-5-5-5

           then...

MAX Height Box Jump

Corrective Posture Exercises for Chronic Sitters

*Speed Squats

Speed squats, also called compensatory acceleration squats, will ingrain your technique, build your work capacity and give you practice imparting maximal velocity to the bar. Your speed squats will be performed after your heaviest set of squats and done on controlled rest periods to improve your general fitness. It is imperative that you always try to move the bar as fast as possible during these sets. I try and do the whole set in one breath. Take a huge breath into your belly before beginning the initial descent and hold that air as you do the entire set. Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These sets are also the best time to perfect your technique, so while speed is critical, speed through the optimal technique is even more important. One of the most common errors made by people when squatting maximal loads, is lowering the bar too slowly or more slowly than you would during lighter sets, use these sets to become more comfortable without a quick descent.

Thursday

4 Rounds for TIME:

  400m Run

    30 Situps

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Tuesday

4 Rounds for TIME:
  40 Double Unders

  10 GHD Situps

   4 Turkish Get-UPs

   Building Run

A Few Truths

Monday

Take another shot at 16.4 or...

AMRAP in 13min of:
  10 Pull-Ups
  10 Push Press (95/65*)
  10 Power Cleans (95/65*)
  200m Run

Open 16.4 – Preliminary Analysis

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HONORING THE FALLEN

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