FRIDAY 3-6-20

Friday

3-6-20

Warm up

10 minutes or 2 -3 rounds

10 Spiderman

10 Alternating Box Step-ups

10 Calorie Row

10 Cossack squats 5/5

10 Dumbbell Goblet Squats

10 Shuttle Runs

Strength 15 min

Front Squat

Warmup Sets

• Take 3-4 Sets to Build to Opening 50%

Working Sets

7 Sets of 1 REP

(5-Pause Front Squat)

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

• This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

• The 5 pauses take place for 2 seconds each at the following locations:

1. Quarter Squat

2. Parallel

3. Below Parallel

4. Parallel

5. Quarter Squat

• These percentages are based on your 1RM Front Squat

WOD (36 min w/ rest)

5 Rounds:

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jumps (24″”/20″”)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds

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