April 18, 2022

Monday, April 18:

Strength:

Every 2:30 for 12:30: Pause Front Squat

6 Pause Front Squats, pick load

Every 2:30 for 12:30.

60+% 1RM Front Squat Pause 2 secs in the bottom each rep. Our first set is at 60% 1RM and we should increase loading from there based on how you are feeling today.

"Undertow"

2x AMRAP 6 mins: Double Unders, Dumbbell Thrusters, and Devil Press

For 2 cycles: AMRAP in 6 mins of:

32 Double Unders

8 Dumbbell Thrusters, 50/35 lbs

4 Devil Press, 50/35 lbs Rest 3 mins between each cycle.

*For each cycle restart the AMRAP.

Goal: 3+ rounds per cycle

We are looking to stay consistent through each AMRAP cycle. By breaking this into 2 AMRAPs instead of having a single 12 min AMRAP we are able to increase the intensity and focus from one cycle to the next as far as ways to improve and pace better as well as teach our body how to recover between efforts.

L2: 24 Double Unders, 35/25 lbs

L1: For 2 cycles: AMRAP in 6 mins of:

48 Single Unders

8 Dumbbell Thrusters, pick load

4 Double Dumbbell Hang Muscle Snatches, pick load

4 Burpees