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Jill B. all smiles after climbing the rope!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Five minutes deliberate practice of the positions of the front squat, with “five in the hole.”

2. Strength

  • Front squat 5-5-5+
  • Bench press 5-5-5+

LI: five sets of five, increasing weight in small increments from set to set.

Today we begin our third cycle of 5-3-1. At the end of this month we Total again!

3. “Lynneda”

10-9-8-7-6-5-4-3-2-1 reps for time of

  • Front squat
  • Bench press
  • Ring rows

Clean bar into position for front squats. 15 minute cut-off.

LIII: 75% body weight front squat and bench press. Horizontal ring rows.

LII: use your 50% warm-up weights. Ring row version as appropriate.

LI: 10-8-6-4-2 reps not for time of front squats, push-ups, and ring rows.

Have fun!