Tuesday, Jan. 17
Strength:
Every 3 mins for 12 mins: Front Squats and Back Squats
1x [ 3 Front Squats + 5 Back Squats ], pick load
Every 3 mins for 12 mins.
Athlete Instructions
Complete at 80% 1RM front squat (across all sets).
"Patton Oswalt"
Thruster 18-15-12-9-6-3
Use the heaviest weight you can for each set.
Athlete Instructions
Complete sets every 1:15 for 7:30.
Bar is taken from the floor and sets must be unbroken.
Notes
This one is all about that choice on the loads. We suggest starting off with a conservative load that can be done for 18 unbroken and then just adding 5-10 lbs per set as you go in order to change weights quickly and be able to stay within the allotted time frame to lift the prescribed reps and load. Every first rep should start with a squat clean thruster into the set of thrusters. Some may power clean it and then into the thrusters, but ideally we are looking for the squat clean thruster to lead into the set