FRIDAY MAY 6th
Squat Day!
Front Squat 2RM
0:00-6x30% (3 w/ 2 sec pause)
2:00-6x40% (3 w/ 2 sec pause)
4:00-5x50% (2 w/ 2 sec pause)
6:00-5x60% (2 w/ 2 sec pause)
8:00-4x70% (1 w/ 2 sec pause)
10:30-4x75-80% (1 w/ 2 sec pause)
13:00-3x75-90% (no belt thru here)
16:00-3x80-100%
19:00-2xBIG (success thru here)
22:00-2xHUGE
PART 2
AMRAP 12
-12 DB Box Step Overs w/ 2 DBs
-6 Burpees to Standing
-3 Challenging Pulls
-12 alt. Pistols
-6 Burpees to Standing
-3 Challenging Pulls
-12 DB Front Squats Squats w/ 2 DBs
-6 Burpees to Standing
-3 Challenging Pulls
DB’s: 50/35 -> 30/20
Pulls: RMU -> Assisted pull ups
Pistols -> toe supported -> leg extension at bottom -> box pistols -> lunge
Burpees to Standing: no jump needed, no hand movement needed. Stand tall, w/ shoulders, hips, knees and ankles in line, feet shoulder width or tighter.
DB Front Rack: cannot touch your head, cannot touch each other (no resting on the back of your shoulders/neck) hold them with contact on the front of your shoulders!