Wednesday, 3/13

Back Pause Squat

7 Sets:
1 Pausing Repetition (3s in bottom)

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76% 

Aim to move quickly through this portion, with at most, 45s rest between sets. 

Wednesday Primer

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns.

"Wednesday Primer"
"On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CT B Pull-Ups

Barbell - 95/65

Freddy HansenComment