Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 87.5%
B. "F.G.B."
Three rounds for max reps, of:
1-minute of Wall-balls (20/14 lbs to 10' - CATCH BALL FOR GOOD REP)
1-minute of Sumo deadlift high-pull (75/55 lbs - NO DROPPING)
1-minute of Box Jump (20")
1-minute of Push-press (75/55 lbs - NO DROPPING)
1-minute of Row (Calories)
Rest 1-minute between rounds
The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
*SEE RESULTS FROM MAY 13, 2017.
C. "Optional Accessories"
3 sets of:
Glute-Ham Raises x 8-10 reps
Banded Good Mornings x 20 reps
Rest as needed
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