Tue. June 7, 2016

531BackSquat

Warm-up

400m Run
Partners:
50 air squats total between the two of them. 1 person squats at a time, the other holds a squat.
400m Run

Spend 5 minutes mashing all the parts of the legs

Weightlifting

Back Squat 

Warmup Sets
1x10 BB
1x5 35%

Working Sets
2x5 40%
2x5 50%
2x5 60%

Front Squat with Dumbbells 

2x20 DB Front Rack Squat
-Find challenging weight then perform 2 sets of 20. Increase weight if possible.

ACCESSORY WORK

Metcon (No Measure)

...FRAN!

5min Cap
21-15-9
Thrusters
Pullups

Add 5lbs from last time

Round 2! Same rules as last time, 5min cap, scale aggressively!!! Get it done unbroken or very close. If you are staring at the bar, you're doing it wrong.

If you failed the time cap last time, this time put your pride aside and scale properly. Remember, this is about speed and explosiveness. Not weight. The weight will come.

4x100m Sprint!
Rest as needed between efforts

Cool Down

Assault Bike 5mins
Pigeon
Groiners
Seated splits, toe touches left and right and middle
Couch Stretch