STRENGTH

PUSH PRESS
*increased 3% from last week

E2MOM8:
4 sets of 6 Repetitions:
Set #1 – 73%
Set #2 – 75%
Set #3 – 77%
Set #4 – 79%

 

TEMPO FRONT SQUAT
*intended to be lighter loads to dial-in positioning

EMOM6:
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat
Set #2 – 55%
Set #3 – 60%
Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.

 

METCON

“HEARTBREAK KID”

3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
50 Double Unders

OG: 225/155, C2B’s
Fitness: 95/65, Single Unders

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