Smile if you love squat day!

Smile if you love squat day!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 
 
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
 
2. Strength Cycle Week 1: Intensity Day
 
Squat 5RM
 
20 minute to work up to a heavy set of 5 for the day
 
Strict Press 5RM
 
15 minutes to work up to a heavy set of 5 for the day.
 
3. ”Burnt Sugar”
AMRAP 8
12 Wallball 20/14
9 Chest to Bar Pull-ups
6 Shoulder to Overhead
135/93
 
LIII:as Rx’d
LII:Sub Regular Pull-ups or 1:1 Strict Chin-ups for CTB. STOH @95/65, scale wallball as needed
LI:AMRAP 8
9 Wallball
6 Ring Rows
3 Strict Press
 
 
 
 

 
Have fun!
 

Comment