FRIDAY, JULY 7

Strength:

[ 2 Front Squats + 2 Front Squats ] 1-1-1

[ 5 L/5 R Back Rack Reverse Lunges ] 1-1-1

Athlete Instructions

Front Squats- rest 30 secs between clusters of 2.2, 85+% 1RM

Back Rack Reverse Lunges- rest 30 secs between L/R

Complete sets every 2:30 for 15 mins.

Notes

We are looking to target the front squat here today and hit a heavy set of 4 as 2 front squats, rest 30 secs, then 2 front squats, rest until the 2:30 mark and do this for 3 sets. The goal weight should be at 85% of 1RM or about 90-95% of our 3RM. We will then move onto back rack reverse lunges in sets 4-6 with the goal of having a heavy load for 5 reps per leg with 30 secs rest between legs. This is a big strength builder and will fully engage the glutes and quads.

"Gambino"

7 rounds for time of:

7 Dumbbell Bench Press, 70/50 lbs

7 Burpee Chest-to-bar Pull-ups

7 Front Squats, 135/95 lbs

Athlete Instructions

Dumbbell Bench Press- dual dumbbell

Front Squats- from the floor

Time cap: 14 mins

Goal: 9-12 mins

Notes

Primary Objective: Unbroken dumbbell bench press and front squats.

Secondary Objective: Maintaining around 90 secs per round as pace for the workout.

Full Body Muscular Endurance / Stamina Push / Pull RPE: 8/10