2019年2月15日

Strength

1) Pause Front Squat: 1 Rep Every 1:30 X 7 Sets

*Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up.

2) Front Squat: 5 Reps Every 2:00 X 4 Sets

*This should be done as a continuation of your Pause Squats starting at 10:30 on the clock.

Conditioning

131226

"DG"

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps