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Thursday, 4/16

Basics:

Four sets of:

  • Front Squat x 6 reps @ 2011
  • Rest 45 seconds
  • Turkish Get-Ups x 2 each arm
  • Rest 45 seconds
  • Hollow Hold or Rock x 60 seconds
  • Rest 45 seconds

For time:

  • Run 800 Meters
  • 15 Strict Pull-Ups
  • 40 Walking Lunges with Kettlebells (heavy)
  • 15 Strict Pull-Ups
  • Run 800 Meters

 

Performance

Front Squat

  • *Set 1 โ€“ 5 reps @ 65%
  • *Set 2 โ€“ 4 reps @ 75%
  • *Set 3 โ€“ 3 reps @ 80%
  • *Set 4 โ€“ 2 reps @ 85%
  • *Set 5 โ€“ 1 rep @ 90%
  • *Set 6 โ€“ 3 reps @ 85%
  • *Set 7 โ€“ 5 reps @ as heavy as possible
  • Rest 2 minutes between sets.

 

For time:

  • Run 800 Meters
  • 30 Pull-Ups
  • 30 Front Squats (165/110 lbs โ€“ take weight from the floor)
  • 30 Pull-Ups
  • Run 800 Meters
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