STRENGTH:
Front Squat – Week 5/9
5 x 3 @ 5-10# Heavier than last week
—then—-
At 0:00
EMOM 5 of:
5 Reps @ 85% of triple used
—-then—-
At 5:00
15 Reps @ 65% of triple used
—–NOTE—-
– Last week’s triples were at ~85%. Add weight based on how those felt. If they felt bad, you can even remain at the same weight for another week.
– May wear a belt and rest as needed for the 5 sets of 3.
– For the EMOM, do not wear a belt, and perform reps quickly.
– For 15 rep cashout, perform as fast as possible, and do not lock out knees during any reps.
– Athletes with compromised Front Racks may Back Squat
CONDITIONING:
——RX——
AMRAP 10 of:
30 Double Unders
15 Push-ups
——FITNESS——
AMRAP 10 of:
30 Single Unders
10 Push-ups
