Prepared For Anything
A1. 3 Front Squat (90%)
Rest 10 Seconds
A2. 22 KBS (70,55,35)
Rest 3 Minutes X 5
Rest Exactly 5 Minutes
15,12,9 Rep Rounds For Time Of:
CTB Pull Ups
GYM NOTE: Front Squat is based on 90% Effort. For those who know their 3RM for the front squat they will base it off of that: (ex..255x .90=230 lbs). Everyone needs to start getting an idea as of to where your at so you can be more accurate in your loads. Be dilligent in you Gym Note taking; this is the only way you will see what needs to happen in order for you to get stronger and better. You have to become familiar with what you have done in previous workouts so you can set attainable goals when confronted with the new workouts. This is especially true with the core movements: Squats, Deadlift, Cleans and Snatches. Get into recording strength gains; it will tie you closer to the gym and will keep you motivated to improve.
Part Two is what it is. Advanced will do CTB. Scaled should use a band and or supine ring Pull ups. This is a burner, so go hard.
Post/Log Loads and Met Con Times
Click Here to go to today’sWAR Article: “Active Physically”