Thursday 190103

WHITEBOARD BRIEF

– Strength: Week 2 of Pause Front Squat work. This week should be 5% heavier, BUT all sets should look like last week and be executed perfectly.
– Metcon: Today we are looking at sustaining higher-output, around 85% for all sets. You’ll have enough rest to do this, but make sure you do not go 100% or you’ll likely won’t be able to recover.

STRENGTH

1) Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock
2) Metcon Prep:
2 Rounds of:
5 KBS
10 Air Squats
15s AB Sprint (increase intensity on each set)
Rest 60s.

METCON

Every 4:00 x 5 Sets:
10 KBS (70, 53)
20 Air Squats
30s Assault Bike Sprint

Rx+: (Alt. Pistols, total) (88, 70)
L3: (53, 35)
L2: (45, 30)
L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

EXTRA CREDIT

Double Leg Prone Banded Leg Curls: 3 x 30-40. Rest 60s.

By |2018-12-27T09:34:40+00:00January 2nd, 2019|Workout of the Day|