August 4, 2017
FRiDAY!
STRENGTH: (15:00)
5×3 Overhead Squats
Perform progressively loading sets of 3-3-3-3-3 reps for the time allotted. Note: Your 5×3 does not include your 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 go to failure.
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 AMRAP!
15 OH Swings #44/25
10 KB SDL High Pulls
30 Bicycle Kicks
10 Calorie Bike
MET CON: (15:00) 4RFT!
Goal: Sub 10:00
COMPETITOR:
200 M Run
12 Thrusters #115/85
10 Alt. BN BB Step Ups “20 Box
RX:
200 M Run
12 Thrusters #95/65
10 Alt. BN BB Step Ups “20 Box
PERFORMANCE:
10 Thrusters #75/45
(10 DB Thrusters #25/15)
10 Alt. BN BB Step Ups “20 Box
(10 Alt. DB Step Ups #25/15)
200 M Run