Wednesday, 3 April 2013
Front Squat 5-3-3-2-1
Work up to your 1 rep max for front squats. Ensure you warmup with a naked bar by doing 5 repetitions. Then begin the first set of five at 50% of your 1 rep max. Add weight between each set. Rest no more than 2 minutes between each set.
Rest 5-10 minutes
METCON
7 Minute AMRAP
5 Hand-Stand Push-ups (Scale to Hand Holds or Scale to Box assisted HSPU)
10 Front Squats (135/95) (115/75) (95/65)
Warm-up
2o Walking Lunges
Samson Stretch
10 Air Squats
10 Pass Throughs
Shoulder Mobility with bands
Front Squat 5-3-3-2-1
Work up to your 1 rep max for front squats. Ensure you warmup with a naked bar by doing 5 repetitions. Then begin the first set of five at 50% of your 1 rep max. Add weight between each set. Rest no more than 2 minutes between each set.
Rest 5-10 minutes
METCON
7 Minute AMRAP
5 Hand-Stand Push-ups (Scale to Hand Holds or Scale to Box assisted HSPU)
10 Front Squats (135/95) (115/75) (95/65)
Warm-up
2o Walking Lunges
Samson Stretch
10 Air Squats
10 Pass Throughs
Shoulder Mobility with bands
1 comment:
135-165-185-225-245(f)
3 rds + 5 HSPU (115 pounds)
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