APril 7, 2022

Thursday, April 7:

Strength:

Every 2:30 for 7:30: Pause Front Squat

8 Pause Front Squats, pick load

Tempo- 21X1

55-60% 1RM (across)

We are not working at a high percentage here, but we are focused on increasing time under tension. You will definitely notice this through the midline as stability is challenged with this many reps on a pause front squat.

"You Get What You Give"

4x 3:30 RemReps: Dumbbell Bench Press, Toes-to-bars, Wall Balls, and...

4 rounds, 3:30 each, for max reps of:

16 Dumbbell Bench Press, 50/35 lbs

12 Toes-to-bars

18 Wall Balls, 20/14 lbs

-max reps in remaining time Strict Pull-ups

Complete on a 14 min running clock.

Goal: 30 secs-1 min for max reps

We are hitting a fun little combo of movements that will create some interference while also improving strength and stamina throughout the shoulders, lats, and midline. The wall balls will be a challenge, but the goal should be to finish these in two sets or less.

Competitor: 30/20 lb WB

L2: 4 rounds, 3:30 each, for max reps of:

12 Dumbbell Bench Press, 50/35 lbs

9 Toes-to-bars 1

6 Wall Balls, 20/14 lbs

-max reps in remaining time Strict Pull-ups

L1: 4 rounds, 3:30 each, for max reps of:

12 Dumbbell Bench Press, 35/25 lbs

12 AbMat Sit-ups

16 Wall Balls, pick load

-max reps in remaining time Banded Strict Pull-ups