monday, july 17

Strength:

Front Squat 8-8-6-6

Athlete Instructions

Complete sets every 3 mins for 12 mins.

Set 1: 8 reps at 70%

Set 2: 8 reps at 70%

Set 3: 6 reps at 80%

Set 4: 6 reps at 80%+

Athlete Notes

Aim to challenge yourself on the final set of 6 reps today. This is our final week before retesting your 10RM Front Squat next week so give yourself a chance at a new 6RM Personal Best.

"Barbelle Fett"

For time:

50 Double Unders

25 Toes-to-bars

25 Dumbbell Front Squats, 50/35 lbs

50 Double Unders

20 Toes-to-bars

20 Dumbbell Front Squats, 50/35 lbs

50 Double Unders

15 Toes-to-bars

15 Dumbbell Front Squats, 50/35 lbs

50 Double Unders

10 Toes-to-bars

10 Dumbbell Front Squats, 50/35 lbs

Athlete Instructions

Dumbbell Front Squats- dual dumbbell

Time cap: 15 mins

Goal: sub 11 mins

Athlete Notes

Primary Objective: Best possible time, create a plan to see you achieve best time.

Secondary Objective: Fast transition to the rope and perform double unders immediately. This is a retest from the previous season.

RPE: 8/10