NOTES ABOUT TODAY’S TRAINING

– Strength: Build to a heavy FRONT BOX SQUAT in 8 sets. Unlike last week today is done in the front rack so loading will be as heavy. Use your regular squat stance.
– Metcon: Be prepared for a BRUTAL workout today – Use a load you can perform fast singles with and DO NOT overpace this one – 90% for both the row and squat clean thrusters.

STRENGTH

1) Front Box Squat – Regular Stance/Parallel Box (13-15″): Build to a heavy set of 3 in 8 sets, 2:15 clock
– Sit Back on the box slightly – no touch n go
– Lumbar tight
– Control Eccentric/Explode through concentric range of motion
– Shoot for 80-85% of Front Squat 1RM if known
2) Squat Clean Thruster: build to a heavy 1 in 8 sets, use 1:00 clock (think prep for metcon)

CONDITIONING

“Firestorm”
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135, 95)

Rx+: (155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
*Score = total reps

EXTRA CREDIT

AMRAP 5:
Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Glute Hip Thrusts – Front Foot Elevated x 5 each.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale