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Weekly Movement Forecast
M = Front Squats
T = Push Press
W = Deadlifts + Sandbag cleans
Th = 4th of July WOD!
F = EMOM Style Conditioning
This will be week 2/2 for our 3RM tempo front squats. Continue to make sure we have a slight jump in weight off the previous efforts. As always, don’t jump in weight if you can’t adhere to the tempo! Let’s build that 🍑🍑🍑🍑.
This will be week 1/2 for our Push Press 2RM. We have now taken out the extra small work piece within the interval to ensure max recovery before attempting these heavier lifts. The cycle is in its final weeks!
We are on our final 3RM attempt and our final week in general for the Deadlift cycle. It’s been a successful and long cycle, I hope you’ve all felt stronger through the positions!
FOURTH OF JULY
Always a fun and big day for Resilience. I hope you guys are gearing up and getting hyped for what should be a great workout. We will have a teammate strength component to start, and follow it up with an individual grinder. Then coach Josh will take you through a fun cash out before setting you free.
Due to the flow of the week, Monday through Thursday are very challenging. Because of this, Friday will be programmed as a day to come in and just get a great sweat with “mindless” movements. This day will be recommended at about 70% effort for constant movement and sustainability.
Every 2:00 x 6 Sets
3 Front Squats @ 22x1 tempo
*Building to a Heavy Set for the day*
increasing Ladder x 2 Reps
Double KB russian swings (35/26#)(C=53/35#)
Double KB front rack reverse lunge
Toes to bar