Phase: Athletic Power
Workout 12
Focus: Back with Legs
Programmed by: Coach Jesse Frank
Cardio:
60% @ Flat 1 min
70% @ Flat 1 min
80% @ Flat 3 min
(1 min recovery)
70% @ High 1 min
90% @ High 30 sec (30 sec recovery)
70% @ Med 1 min
90% @ Med 30 sec, (30 sec recovery), repeat x 2
70% @ Low 1 min
90% @ Low 30 sec, (20 sec recovery), repeat x 4
70% @ Flat 1 min
90% @ Flat 30 sec, (10 sec recovery), repeat x 6
100% @ Flat ~15 sec, (rest), repeat as many times in 4 min.
Increase speed each round, try to find a new personal best.
Strength:
HEAVY (Men 35-50, Women 20-35), MED (Optional for DLHP), Mat, Suspension
EMOM x 6 min (Back x 6 sets, Legs x 6 sets)
Front Squat x 6-12 HEAVY
Bent Over Row x 6-12 HEAVY
Plyo Circuit (Back x 8 sets, Legs x 4 sets)
Squat Tuck Jump x 30 sec / 15 sec, repeat x 4
Deadlift High Pull x 30 sec / 15 sec, repeat x 4 MED or HEAVY
Suspension Archer Rows x 30 sec / 15 sec, repeat x 4 (2xRounds each side)
AMRAP 5 min
Pikes x 5
Swings x 5
Add 5 reps to each set
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