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Components

Back Squat

Jackie

Metcon

Single Leg GHD Hip Ex ...

Banded pullthroughs

Monday - 06/21/21 "Back Squat Baseline + Jackie"

***WARM UP WITH CF CLASS***

A: Back Squat (Build to a Heavy Single*)

Back Squat

*Save today's best as your "Training Max"

B: Back Squat (**Cluster Set** 2x3-3-3 @70% of today's best)

Back Squat

**Cluster Sets***
Resting 0:10 betwen each cluster of 3 and 2:00 betweet each ROUND of Clusters

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Metcon (Calories)

8 x
20 seconds ALL OUT Air Bike
10 second rest

Accessories

A1: Single Leg GHD Hip Extension (4x8-10/ Leg @3010 Tempo)

A2: Banded pullthroughs (4x12-16)

-Resting as needed between super sets-

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, June 21, 2021

Male Clients

Rashad
Whyce

4:45 PM Armed Comp/OLY Cl...

1 x 1 @ 425 lbs

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

1 x 1 @ 245 lbs