Tuesday
1.28.20
Strength
Front Squat + Back Squat 3x20
*Each set will consist of 7 front squats immediately followed by 13 back squats after a rerack.
The goal here is to move fast and fluidly. The weight should be around 60% of back squat max for this initial wave.
Conditioning
13 minute AMRAP:
3-6-9-12-etc
Hang power snatch
10 wall-balls &
10 KB swings after each set
L3- 115/85
L2- 95/65
L1- A weight to allow unbroken sets through the 9's
Stretch- chest, quads
SUMMER READY 2020
Back
4 sets: 12 rear delt flys 12 pull-ups 12 supinated grip barbell row
Chest
4 rounds: 10 wide push-ups 10 elbows out DB bench press 10 Dips
Conditioning
4 rounds:
12 Db Hang Power clean
12 DB push-press
12 Db front squats