Workout of the Day

Fitness

A. Five sets of:
Back Squat x 5 reps
Rest 3+ minutes
*Add 5-10lbs from last week. 

B. AMRAP in 10 minutes of:
12 Box Jumps (24/20”)
10 Pull-Ups
8 Front Squats (135/95lbs)

 

Competition

A. Five sets of: 
Front Squat x 1 rep
Rest as needed
*In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

C. Back Squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D. Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

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