Warm-up
Spend 2:00 on the rower
Then, 3 rounds
10 bootstrap squats
10 banded good mornings
10t lateral step-ups
Strength
PortFit
Back squat – 4×10 with a :03 negative.
All sets and reps done at a RPE of 6
Look to add a little weight to last week.
Even though we are looking to squat with a weight that registers at the same spot on the RPE scale that doesn’t mean we can not add weight. Your body is capable of amazing things and because we were so used to back squat before quarantine, getting back there is going to be a relatively quick journey. Understand that but do not push it. We are not going to be able to squat the weight we used to right away, but building intelligently will help us get there without risk of injury.
PortBurn. (P@YP or Burn option)
5 rounds
12t weighted step-ups
15 banded hamstring curls
:30 plank hold
Again, the same stimulus without using a barbell.
WOD
All tracks
3 or 4 rounds
250m row
10 burpee box jump-overs
15 inverted rows
20 air squats
*sub 10 squat thrust box step-ups for BBJO’s
This week we are going to turn the volume knob up 1 notch. We certainly aren’t going back to the way things were, but we are taking one more step in the right direction. Be ready to push a little bit harder but also spend a little more time on recovery. This might mean spending some time with mobility, going on a long walk on a rest day, while prioritizing good nutrition and hydration.
