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01/23/24

Writer's picture: Black Iron AthleticsBlack Iron Athletics

WARM UP FLOW (10 minutes)

2 rounds for quality

Good Mornings > Plate RDL

Glute Bridges

Plate Jumps > Broad Jumps

Air Squats > Plate Squats

Single Leg RDL + Hip Airplanes


LOADING (6 minutes)

Load the barbell for the first set below.


STRENGTH (18 minutes) (3:30 each round)

For Quality

9 Deadlifts

5 Seated Box Jumps

6 Deadlifts

5 Seated Box Jumps

3 Deadlifts

5 Seated Box Jumps

6 Deadlifts

5 Seated Box Jumps

9 Deadlifts

5 Seated Box Jumps

Log the weight on the bar each round.


Level 1) Use DBs or KBs instead of the bar and jump to a plate. For lower impact you can do glute bridges or hip extensions

Level 2) Build to a heavy 3 and beat the 6 and 9 reps on the back end.


METCON (12 minutes)

AMRAP in 12 minutes (Rounds + reps)

12 Single Arm DB Hang Squat Clean @ 40/20

9 Single Arm Thrusters

6 Single Arm Overhead Lunges

24 Sit-ups

12 Single Arm DB Hang Squat Clean

9 Single Arm Thrusters

6 Single Arm Overhead Lunges

24 Sit-ups


Level 1) Go light enough to do each movement unbroken

Level 2) As designed

Level 3) DB @ 50/30 & 18 GHDs

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