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Components

Front Squat

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (4x6)

Front Squat

Front Squat
4×6 @ 70%

E2M

Spend extra time mobilizing your front rack and T-spine to ensure you can sit straight down. Your strength isn’t the reason you can’t front squat more, your positioning is. Use these sets to work on that.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 16 Minutes
12 Shoulder to OH 155/105lbs
Run 200m
4 Rope Climbs
Run 200m
A wider stance and a focus on pushing under the bar for your push jerks should make these fairly easy. Try to keep one hand on the rope between every climb.

Extra Credit

Metcon (Time)

2 Rounds
20 Burpee Box Jump Overs 24/20″
Rest 1:00
These intervals should be done at a controlled 90% effort, meaning you’ll slow down a bit as you go, but the drop off shouldn’t be massive. Figure out how to move your feet and you’ll save a lot of energy.

Whiteboard:

Tuesday, October 01, 2019

Male Clients