• Front Squats and a Leg Burner

    November 26, 2017

    MOTIVATING MONDAY!

    STRENGTH: (15:00)
    5×3 Front Squats with a
    “3 second pause” (at the bottom)

    Perform progressively loading
    sets of 3-3-3-3-3 “3 second pause” Front Squats (UB) for the time allotted. Note: Your 5×3 does not include warm
    up sets. Form & technique are Key!

    *Do not let empty BB’s drop when de loading your bar! Clips are required.

    SCALE DOWN OPTION(S):
    3 Rep Semi Heavy Front Squat
    focusing on form and technique. No pause! Do not MAX out!

    Skill Work: Practice with Light
    Weight. Perform 3-8 reps (UB)
    resting between each set (no pause). Add in some core work between sets!

    STRENGTH ALTERNATIVE:
    12:00-15:00 AMRAP!
    200 M Run
    30 Jack Press’ #15/10 (1 DB)
    10 Squat Jumps
    12/10 Calorie Bike
    30 Russian Twists #12/8 WB

    MET CON: (15:00) For Time!
    Goal: Sub 13:00

    COMPETITOR:
    30 OH Squats #115/75
    30 Alt. BN Lunges
    200 M Run
    20 OH Squats
    20 Alt. BN Lunges
    200 M Run
    10 OH Squats
    10 Alt. BN Lunges

    RX:
    30 OH Squats #95/65
    30 Alt. BN Lunges
    200 M Run
    20 OH Squats
    20 Alt. BN Lunges
    200 M Run
    10 OH Squats
    10 Alt. BN Lunges

    PERFORMANCE:
    30 OH Squats (Back Squats) #75/45
    30 Alt. BN Lunges (Suitcase Lunges #25/15 DB’s)

    200 M Run

    20 OH Squats
    20 Alt. BN Lunges

    200 M Run

    10 OH Squats
    10 Alt. BN Lunges

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