2019年2月22日

Strength

1) Pause Front Squat: 3 Reps Every 2:00 X 5 Sets

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.

2) Front Squat: 10 Reps Every 3:00 X 3 Sets

*This should be done as a continuation of your Front Squat starting at 10:00 on the clock. Build as heavy as deemed fit.

Conditioning

“16.1” modified

Complete as many rounds and reps as possible in 15 minutes of:

25-ft. front rack walking lunge

8 burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups