Health and Fitness
A. Four sets of:
A1. Front Squat x 6-8 reps (increase from last week) @21X1, Rest 45 seconds
A2. Paloff Press x 15 each, Rest 45 seconds
A3. Double under Practice x 45s, rest 45s
B. 8 minute Clock,
Complete 6 rounds of:
12 kb swings 53/35lb
12 Abmat Situps
In the remaining time,
Row – max cals
*Score = cals rowed
Classic:
A. Front Squat
Ramp up:
1×8 @50%
1×5 @60%
1×3 @70%
Working Sets:
4×6 @ 75-80% (across)
B. 8 minute Clock,
Complete 6 rounds of:
12 kb swings 53/35lb
12 Abmat Situps
In the remaining time,
Row – max cals
*Score = cals rowed
C. 3 sets
Choose weights for quality:
10 Split squats on each leg
10 Single arm DB rows @2011