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Front Squat

Metcon

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Workout

Friday

"To grow in life, be willing to suffer." -David Goggins

Warm-up: 15 min

10 Iron cross/ RO2VS
10 Thoracic rotations ea side
10 Alternating squat thoracic rotations
20 Banded squats

3 rounds:
100m
10 Push-ups
5 cals (Row,bike or erg)

Use time remaining to start warming up on front squats

Front Squat (3x6 @ 60-65% most recent 1RM)

Front Squat

Take 20 min to warm up to 60-65% of recent 1RM

Warm-ups sets:
Bar :10 reps
35%: 6 reps
50%: 5 reps
55%: 2 reps
60%: 1 rep
65%: 1 rep (only if using for working weight)

rest ~1:00-1:30 between warm-ups sets, and 2:00- 2:30 between working sets.

Metcon (Weight)

EMOM 16

Min 1: 30 DU's
Min 2: 5 hang power cleans

Rx: 115/65
Rx+: 135/95 (40 DU's) (6 reps)
Fire breather: 155/105 (50 DU's) (7 reps)

Even if you don't want to increase the reps, try to increase the weight...Or, you could increase the reps and leave the weight...

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

Whiteboard:

Friday, May 08, 2020

Male Clients