Monday 3rd Aug 2026
2 rounds
-10 Kettlebell halos in each direction
-10 overhead squats
-10 beat swings
-10 push ups
8-5-5-3-3-3
Wide Stance Pause Back Squat
Width: go wider than your regular stance, this can be a bit or a lot, but stick with the same width for the next 3 weeks
warm up with an empty bar set of 10 or 20
then perform a warmup set of 5 reps
Increase the weight again and start the first working set of 8 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
21-15-9
Thrusters 30/25kg
Bar over burpees
