FRIDAY: 2/17/2017
STRENGTH: (15:00)
Work up to a 10 Rep Max Back Squat!
Suggestion: Perform sets of 5 reps (progressively loading) until the weight feels semi heavy or you are close to (approximately) 65%-75%+ of your 1 rep max, then go for your 10 Rep. Be Safe!
*Clips are required. De Load with Care.
SCALE DOWN OPTION:
5 Rep Semi Heavy Back Squat!
STRENGTH ALTERNATIVE!
12:00 – 15:00 AMRAP!
10 Back Squats #95/65
(10 DB Front Squats #25/15)
50 Weighted High Knees #12/10 KB)
20 Bar Hop Overs
20 Double Knee Hugs
MET CON: 3RFT (12:00)!
Goal: Sub 8:30! Perform as much of the BB work UB as possible or 2 Sets (11/10) resting no more than 7-9 seconds between sets.
21 Thrusters #95/65
12 DB Sit Ups #55/35 DB
(Heels must remain on the floor and full ROM required)
Note to C: First round of Thrusters must be performed UB!
RX:
12 Thrusters #95/65
12 DB Sit Ups #45/25 DB
(Heels must remain on the floor and full ROM required)
Performance:
15 Thrusters #75/45
(DB Thrusters #25/15)
15 DB Sit Ups #35/15 DB
(MOD: 21 Sit Ups without weight)