Friday, August 5, 2016

FRIDAY

(A) Pause Front Squat: 3 Reps x 5 Sets
Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the hole.

(B) Front Rack Box Step-Ups
5/Side x 3 Sets

(C) 4 Rounds
10 x Dips
  8 x Hang Power Clean: 40/30
  6 x S2O
24 x Double Unders

EXTRAS
12 Minute EMOTM:
Odd – 10-20 Calories Rowed
Even – 1-5 HSPU
Pick reps/output that you can maintain for all rounds

8 comments:

  1. A) 40,42.5,45,47.5,49
    B) 25kg
    C) 8:55
    Singles = 4 burpees

    ReplyDelete
  2. A) 85, 90, 95, 100, 105

    B) 60

    C) 8:43 rxd

    Extras:
    17 calls, 2 hspu emom

    ReplyDelete
  3. A) 50,60,70,80,90
    C) 4:53 rxd

    ReplyDelete
  4. A. 45, 47.5, 50, 52.5, 55
    B. 9:31 hspu instead of dips and 10 cal row instead of Du

    ReplyDelete
  5. A) 60, 80, 90, 95, 100
    - 60kg step ups

    B) 4:42 Rx

    ReplyDelete
  6. A) 64, 67.5, 70, 72.5, 75
    B) 35, 40, 45
    C) 10:41

    ReplyDelete