Friday 2-28-20

Friday

Warmup Up

1 Minute

Easy Row

Active Spidermans

Lateral Squats

45 Seconds

Moderate Row

Push-up to Down Dog

Slow Air Squats

30 Seconds

Faster Row

Slow Burpees

Dumbbell Goblet Squats (Light Weight)

STRENGTH

Front Squat

Warmup Sets

Take 4-6 Sets of 3 to Build to Opening 79%

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

STIMULUS

• Entering week 3 of these Front Squat Waves

• We’ll climb by another 2% across all lifts over last week

• The percentages will stay at 79% for each set of 3

• The percentages will climb by 3% on each set of 1 (84-90%)

• We’ll finish out the session with a 12-rep drop set at 64%

• Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

• These percentages based on your 1RM Front Squat

WOD

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees or

(Advance movement 10 Burpee Box jump overs)

*Half class start on rower the other half on burpee

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