Monday 190624

WHITEBOARD BRIEF

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set. Last tested 12/17/19.
– Metcon: Benchmark workout. Hint: go lighter than you think as both dumbbell movements are NOT comparable to their barbell counterparts. You should be able to do at least 10 reps per set.

STRENGTH

1) Front Squat: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Beginner: 5 x 5, adding weight if form permits
2) DB Power Clean + DB Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.

METCON

”Freshmen V2”
AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)

L3: (40, 30)
L2: (30, 20)
L1: (25, 15)

EXTRA CREDIT

Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
*Between sets complete 15 Standing Banded Ab Pulldowns

By |2019-06-20T09:45:34+00:00June 23rd, 2019|Workout of the Day|