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TUESDAY 190917

Warm-up:

Individual…

Pigeon Stretch
20 Banded Good Mornings

Group….

500m Row
Samson Walks Down
Spiderman Crawl Back
10 Squats
Rig Post Thoracic Stretch for 20 Sec

Review the Front Squat…..grab a barbell and begin warming up…..

Strength and Skill:

Take 16 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Fitness:

For time:
50/40 cal on Assault Bike
50 Dumbbell Thrusters

Performance:

“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Nothing complex, just a pure test of effort and pain tolerance. Enjoy

Time cap of 12 minutes.

Mobility:

Mash Quads on Roller

Roll Posterior

 

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