September 25, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
5×3 Front Squat with a
3 second Pause!
Perform progressively loading
sets of 3-3-3-3-3 Front Squats
(UB) with a strict “3 second pause” at the bottom for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key!
*Clips are required. De load with Care. Do not let empty BB’s drop when de
loading your bar!
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Front Squat (NO pause) focusing on form and technique. Do not go to failure.
Skill Work: Practice with Light weight. Perform 3-8 reps (UB) resting between each set. Include an alternating core based exercise (12-15 reps) between sets.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
16 KB Goblet Squats #44/25
50 DB Jack Press’ #25/15
16 Double Knee Hugs
250 M Row
MET CON: 11:00 Clock!
Goal: 10-15+ Rope Climbs
Goal: 25-35+ G2O
Goal: 200-300+ Dubs (300-400+ Singles)
COMPETITOR:
3:00 ME Traditional Rope Climbs
1:00 REST
3:00 ME Alt. Ground to OH
#75/45 DB
1:00 REST
3:00 ME Double Under’s
RX:
3:00 ME Ground to OH
#55/35 DB
1:00 REST
3:00 ME Traditional Rope Climbs
1:00 REST
3:00 ME Double Under’s
PERFORMANCE:
3:00 ME Double Under’s (Dub-A or Singles)
1:00 REST
3:00 ME Rope Climbs (Assisted Rope Climbs, Partial Wall Planks or C2G Walk Outs)
1:00 REST
3:00 ME Ground to OH
#45/25 DB (#35/15+)