Monday 24 June 2019


Published June 22, 2019


Front Squat

5 sets - every 2 minutes

1 tempo pause squat followed by 1 front squat

Tempo squat = 5 sec down, 3 sec hold, then up

set 1 = 60%

set 2 = 65%

set 3, 4, 5 = 70%

 

 

WOD

1000 M run ( block + 400 M )

50 thrusters ( 65 / 45 )

30 C2B / strict pull ups

 

optional work

3 "Giant Sets":
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 Sit-Ups
Rest 2:00 between sets.

 

 

 


Leave a Comment: