FRIDAY 4th
Squat Day!
Front Squat 3x3
0:00-5x30%
2:00-5x40%
4:00-5x50%
6:00-4x60%
8:00-4x70%
10:30-4x80%
13:00-3x85-90% (set 1)
16:00-3x85-90% (set 2)
19:00-3x85-90% (set 3)
Last Front Squat session was a 3x5 Raw. This should be heavier, considering there are two less reps per set and you can use your belt for the working sets!
PART 2
AMRAP 15
-15 Thrusters
-15 Toes to Bar
-50' Handstand Walk
135/95, 5 Wall Walk or 5x10’ segments handstand walk
115/85, Toes to Bar, 5 Wall walks 5x10' segments
105/75, Toes Close to Bar, 4 Wall walks or 50’ forward progress
95/65, Knees to elbow, 3 Wall walks or 30 feet of forward progress HSW
75/45, Knee raises, round the world - knees on box
Ideal flow, including rest and transitions:
-Thrusters: 60-90 sec
-Toes to Bar: 60-90 sec
-Stability: 60-90 sec
->3:00-4:30 rounds
->score of 4-5 total rounds