October 17, 2017
TUESDAY!
STRENGTH:
5×5 Overhead Squats
Perform progressively loading sets of 5-5-5-5-5 reps for the time allotted. Note: Your 5×5 does not include warm up sets. Form is Key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Overhead Squat focusing on form (and getting comfortable with the movement). Do not MAX out!
Skill Work: Practice OH Squats with a PVC, BB Only or Light Weight. Perform sets of 3-6+ resting between each set. Do not add weight. *Include
some core work in combination with your skill work.
3 Rep Semi Heavy Front Squat…Do not MAX out.
STRENGTH ALTERNATIVE:
12:00-15:00 Clock!
175-125-75-50-25 Singles
25-20-15-10-5 Calorie Bike
CASH OUT: 100 BF Sit Ups!
MET CON: 12:00 Clock!
Goal: Sub 10:30
BUY IN: 400 M Run
COMPETITOR:
21-15-9-6 Calorie Row
15-9-6-3 Hang Power Snatches #115/75
RX:
15-9-6-3 Hang Power Snatches #95/65
21-15-9-6 Calorie Bike
PERFORMANCE:
15-9-6-3 Hang Power Snatches #75/45 (24-20-16-12 Alt. DB Snatches #25/15)
15-9-6-3 Calorie Row