Wednesday, October 3, 2018
Buy-In
Strength
Front Squat (Work up to a 1 rep max!)
Example:
Fred has a 225 1rep max
Bar x 10
95 x 5
135 x 5
155 x 3
185 x 1
205 x 1
230 x 1 New PR DONE!!!

Fredrika has a 135# 1 rep max.
Bar x 10
55 x 5
75 x 3
95 x 3
115 x 1
130 x 1
140 x 1 New PR!!!  DONE!!!

EMOM
Metcon (AMRAP – Rounds and Reps)
Death By Front Squat Complex
Minute 1
1 Front Squat
1 Squat Clean
1 Thruster
Minute 2
2 Front Squat
2 Squat Clean
2 Thruster
Keep adding a rep every minute until you can not complete the reps in that 60 second time period!!!
Men 95#
Ladies 65#

 

Categories: Training

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