Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift.
B. Against a 6-minute running clock, perform the following:
50/35 Calories on Rower
30 Toes to Bar
Double-Unders for Max Reps
Rest 4 minutes between sets, and REPEAT.
C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed
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