Strength 13-11-2017
1) Front Box Squat: 2RM.
– Rest 2:00 between heavy sets
– Beginner: Work up to a challenging set of 5.
Times 3
AMRAP 5:
3 Squat Cleans (60/42,5kg)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (60/42,5kg)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (60/42,5kg)
3 Squat Cleans
6 Lateral Burpees
- Intention is high intensity here.
- Option:
10 KB Goblet Squats in Place of Squat Cleans (24/16kg)
10 Deadlifts in Place of Power Cleans (60/42.5kg))
Extra Credit 13-11-2017
1a) Bulgarian Split Squat: 3 x 6-8 ea. Rest 30s
1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s
- alternate between for 3 rounds.
Open Gym
Make a note of your achievements in 'Open Gym'