Wednesday, 1/9

Front Squat

On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex

"Satans Whiskers"

3 Rounds:
10 CTB Pull-Ups
10 Front Squats (185/135)
10 Barbell-Facing Burpees

Gymnastic Skills

AMRAP 10:
2 Rounds of "Cindy"
10 Handstand Push-ups

1 Round of "Cindy":
5 Pull-Ups, 10 Pushups, 15 Air Squats

Freddy HansenComment