friday, jan. 5

Strength:

Front Squat 1x3 at 65% 1RM

Front Squat 1x3 at 65% 1RM

Front Squat 1x3 at 65% 1RM

Front Squat 1x3 at 67% 1RM

Front Squat 1x3 at 67% 1RM

Front Squat 1x3 at 67% 1RM

Front Squat 1x3 at 70% 1RM

Front Squat 1x3 at 70% 1RM

Front Squat 1x3 at 72% 1RM

Front Squat 1x3 at 72% 1RM

Athlete Notes

Complete sets every 1 min. The goal throughout this EMOM is to move the barbell in quick succession. This comes from only having a slight pause at the top of each rep to regain your breath and then you descend back down quickly into the bottom position. It is important to maintain tension throughout each set. This comes from keeping your elbow high and your midline engaged. Don’t relax your upper body, make sure you’re remaining rigid and strong, even if the weight feels light for you.

"Boaty McBoatface"

As many reps as possible in 10 mins of:

12/9 Row Calories

3 Bar Muscle-ups

3 Thrusters, 135/95 lbs

12/9 Row Calories

4 Bar Muscle-ups

4 Thrusters, 135/95 lbs

12/9 Row Calories

5 Bar Muscle-ups

5 Thrusters, 135/95 lbs

... Continue adding 1 Bar Muscle-up and Thruster rep each round until time expires.

Athlete Notes

Score: Total Reps

Primary Objective: Get through the round of 7 reps

Secondary Objective: Unbroken Thrusters

Stimulus: Leg & Shoulder Stamina

RPE: 8/10