Wednesday, 26 January

Warm-up

• 1:00 Row
• 10 Pause Air Squats
• 0:30 Squat Hold
• 1:00 Row
• 10 Goblet Squats (light DB or KB)
• 0:30 Squat Hold
• -Front Rack stretch
• -Pigeon Stretch (45”)
• -Couch Stretch (45”)
• Barbell Warm Up: (empty BB)
  • 5 Pause Front Squats (2-3 second pause)
  • 5 Tempo Front Squats (2-3 second descent)
  • 5 Front Squats

STRENGTH

• Front Squat 1×3 at 70% 1RM
• Front Squat 1×2 at 75% 1RM
• Front Squat 1×1 at 80% 1RM
• Front Squat 1×3 at 70% 1RM
• Front Squat 1×2 at 75% 1RM
• Front Squat 1×1 at 80% 1RM
• Rest 1:30 between sets.

Focus on position over weight and speed out of the bottom, try to keep a strong an upright front rack position especially at the bottom.

METCON

• Teams of 2 – For time:
  • 100 Row Calories
  • 100 Wall Balls, 20/14 lbs

Split reps as desired with a partner I would suggest alternating 20-15-15 cals on the rower as well as the wall balls, keep a hard but not all out pace and transition quick with your partner. Scaling Options: Use a med ball weight that is appropriate to keep sets of 15 or more reps. Time Cap: 20 mins