Strength 23-04-2018
1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.
- An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
- This does NOT need to be a max, but should be based off of feel.
- Beginner: 5 x 5, adding weight if form permits. Rest 2:00
Chief
“Chief”
3 min AMRAP
3 Power Cleans, 135 pounds/95 pounds
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 cycles.
Extra Credit 23-04-2018
1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.
1b) KB Squat with Lowering: 4 x 6. Rest 60s.
Open Gym
Make a note of your achievements in 'Open Gym'