Tuesday 11-23-2021 Workout Of the Day
A. 3-5 sets NFT
6/leg bulgarian split squats @30×1
10 double KB front squats
6/leg single leg BB romanian deadlifts @31×1
B. 3 x 4 min AMRAPs w/ 2:00 rest
8 goblet squats @35/50#
12 KBS @35/50#
Workout Notes/Intentions: Part A is a lower body strength piece. Load the split squats with double KB or double DB at your sides. Focus on the tempo and move with control. Use two KB’s for the front squats. Go heavy and challenge yourself with load. The Romanian deadlifts are a straight leg movement and you will use a barbell. Keep it close to your body the entire rep and focus on slow controlled reps. Rest about 30 seconds between movements, and then rest longer tat the end of your set, about 2 minutes after the DL’s. Perform as many sets as time allows before the coach moves on to part B- between 3 and 5 rounds.
Part B are 3 short AMRAP’s. 4 minutes of work, 2 minutes of rest. Reps and weight is intentionally low so you can go unbroken every round and keep intensity high. You should be working for the entire time. Pick up where you leave off each AMRAP, giving one total score at the end of the 3 AMRAPs.