Barbell Strength Development
“Ranch Deadlift Ladder”
EMOM 15 or until a max:
1 deadlift, climbing
Execution: Start at 70% of 1RM. Add 10# every minute. One bar with changing load. Share a bar with someone and team up to make fast weight changes.
Gymnastics Conditioning, Sprint Intervals
“Jen Dub-Squared”
AMRAP 9, in teams of 2:
7 burpee box jumps
at the 9:00 mark, go into:
For time:
79 synchronized air squats
13-minute total time cap.
Execution: Teammates alternate sets of 7 BBJ; for example, teammate a does 7 BBJ, then teammate B does 7 BBJ, then A. Air squats are performed in synchrony (simultaneously).
After-Hour Accessory Exercise
3 sets of 12 reverse hypers, as strengthening & decompression, heavier than last week if able.
3 sets of 12 bicep curls/arm, across; full supination at top.
