Monday, 1/28

Front Squat

On the 1:30 x 6 Sets:
Set #1 - 3 Reps @ 75%
Set #2 - 2 Reps @ 80%
Set #3 - 1 Rep @ 85%
Sets #4+5+6 - 1 Rep @ 90-94%

*After each set, complete 25% Strict HSPU

All percentages are based off of 1RM Front Squat, and all sets are taken from the rack.

"Life Jacket"

"Life Jacket" is 3 x AMRAP 5:00's, resting 5:00 between.
Parts start on the 0:00, 10:00, and 20:00 respectively. Scoring is total reps across all three parts. At the bottom of this part is a legend on round repetition counts for easy adding.

"Life Jacket" Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-Ups

Rest 5:00

"Life Jacket" Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 TTB

Rest 5:00

"Life Jacket" Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups

In Part #1, a full round for males/females - 81/75
In Part #2, a full round for males/females - 63/57
In Part #3, a full round for males/females - 45/42
Score is total repetitions across all three parts.

Post

Cluster

On the Minute x 10:
20 Double-Unders
1 "Cluster"

A "Cluster" is short for a squat clean thruster. A full squat clean, that moves directly into a thruster without a pause anywhere in the motion.

Each minute starts with 20 double-unders, purposely challenging our barbell repetition. Time between sets will be on the tighter side, requiring fast weight changes. Start at 65% of 1RM Clean and Jerk, aiming to build in each minute.




Freddy HansenComment