5-6-22


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!


5 views0 comments

Recent Posts

See All