Tuesday
3.3.20
Strength
Front Squat + Back Squat
4 sets of 2 front squat+4 back squat, aim to build up from last week by 5-10Lbs if you had a previous weight, If not recorded then aim for 75-80% of back squat max or a challenging weight across sets.
Conditioning
4 rounds:
3 Macho Man complexes
400M Run
*1 Macho Man Complex- 3 Power Cleans, 3 Front Squats, 3 Push Jerks
At the end of the workout however many times you dropped the bar besides completing the full 3 complexes is x5 reps of burpees to be completed before time stops
SUMMER READY 2020
Strength
Every 3:30x 4 rounds:
:45 plank hold
8 bradford press with barbell
8 overhead plate tricep extensions
Lower Body
4 sets:
10 heavy Db lunges
:45 static lunge hold each side with bodyweight
Conditioning
3 Rounds:
400M Run
10 devils press
Pick a devils press weight that allows for sets to be done smooth and unbroken.