Wednesday 11.07.2018

POSTED ON November 6, 2018

Wednesday | 11.07.2018

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Warm Up: (6-9min)
5 Squat with Press out
:15 Supinated Dead Hang
10 Lemon Squeeze
x2-3 sets
Foundation: (10-15min)
A. Front Squat 4×3 @80-85% of clean; rest 90-120s
*front squat is from the ground
“It’s going down”
RX (Level 1)
4 Rounds For Time
30 Push-ups
20 Front Squats 115/85
20 Push Presses 115/85
30 Sit-ups
*push ups open standard
Intermediate (Level 2)
4 Rounds For Time
30 Push-ups or HRPU
20 Front Squats 95/65
20 Push Press 95/65
30 Sit-ups
*push ups are open standard if you choose hand release
push ups your hands MUST release and your knees are not allowed to touch.
Beginner (Level 3)
4 Rounds For Time
15 Front Squats 75/55
15 Push Press 75/55
25 Sit-ups
*the reps have been reduced to ensure the athlete can keep moving with the intended stimulus of the workout and the volume is controlled.
Cool Down: (10-12min)
3 Rounds For Quality
10 Assisted Calf Raises
1min Bench Shoulder
1min Dragon L/R
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