Feb. 7, 2022

Strength:

Front Squat 5-3-3-3-3

*Use the heaviest weight you can for each set.

Complete sets every 2:30 for 12:30.

Set 1: 90% 5RM

Set 2: 100% 5RM

Set 3-5: Increase to 3RM

Athlete's have the option to stay at the same weight across if it is feeling heavy this week. We are continuing this front squat progression and lowering volume from the last time we hit this style of front squat strength session and now working our way up in weight to a 3RM and hitting heavier than the 5RM we did last week.

“Sgt. Doakes”

6 rounds for time of:

12 Alternating Pistols

6 Power Snatches, 135/95 lbs

Time domain: 5-9 mins Time cap: 10 mins

This is supposed to be a quick, hard hitting workout that will help to develop pacing while barbell cycling and at the same time add volume for the legs, specifically unilaterally with the pistol squat, or modification of the pistol.

L2: 24 Air Squats, Power Snatches 115/75

L1: 18 Air Squats 6 Hang Power Snatches, 75/55 lbs

• Limited Equipment Variation

6 rounds for time of:

12 Alternating Pistols

12 Alternating Dumbbell Snatches

• Bodyweight Variation

6 rounds for time of:

12 Alternating Pistols

12 Handstand Push-ups