Jack the Ripper

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BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant.

The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily.

Every 2min for 6min:

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

Every 3min for 9min:

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

OPEN - PERFORMANCE -FITNESS

"JACK THE RIPPER"

Alternating EMOM x 10 (5 Rounds):
Even Minutes – 16/13 Calorie Row or 18/12 Assault Bike
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

·      Barbell complex must be completed unbroken.

·      Rx today = 16/13 Calories in the min for 5 rounds + UB Complex

Modify the rowing calories so that we are confident we can complete the first round by the 50 second mark.

Set #1 – 50% of 1RM CJ

Set #2 – 55% of 1RM CJ

Set #3 – 60% of 1RM CJ

Sets #4+5 – Climb as you see fit or stay at 60-70%.

RECOVERY: Crossover Symmetry or Bullet Proof Shoulders

ROMWOD/MASH/MOBILIZE

Zachary Hamilton