2019年2月8日


Strength

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

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the hole.

2) Front Squat: 7 Reps Every 3:00 X 3 Sets

*This should be done as a continuation of your Pause Squats starting at 10:00 on the clock.

Conditioning

a) 3 rounds for time:

15 Wall Balls 20/14

10 V-Ups

Rest 2 minutes

b) 3 rounds for time:

15 Wall Balls 20/14

10 V-Ups

*Time Cap 5 minutes each part