20170705

20170705:

Paused Front Squat: 10 minutes to find a 3RM, then 3x3x85%; 3 seconds in bottom, 10 seconds in top for all sets
Note: The pause is for ALL sets. Including when you are finding your 3RM for the day. Time under tension is just as important as the weight!

Then,

4RFT:
“X” Thrusters
200m Run

RD 1: 15 Reps (115/75)
RD 2: 12 Reps (135/95)
RD 3: 9 Reps (155/105)
RD 4: 6 Reps (175/115)
*Change weights after each round

Comp:
1. Power Clean + Front Squat: 2+2×60, 2+2×65, 3×2+2×70

2. Halting Clean Deadlift: 5×575
*To Power Position with 3 sec pause

3. Front Squat: 3×75, 1×80, 3×75, 1×83, 3×75, 1×85

4. Gymnastics Conditioning
4×18 C2B Pull-ups
Rest :30 between

5. Conditioning
5RFT:
“X” Thrusters
200m Run

RD 1: 15 Reps (115/80)
RD 2: 12 Reps (135/95)
RD 3: 9 Reps (155/105)
RD 4: 6 Reps (185/135)
RD 5: 3 Reps (205/145)
*Change weights after each round

6. Rowing Conditioning
10 Rounds:
25 calories
Rest :45 between rounds

Comments are closed.