Friday 11/1/2019

Weightlifting

Front Squat 50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. at the top it's OVER. Looking for NONSTOP movement.

immediately into;

Hip Thrust  50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. it's OVER. Looking for NONSTOP movement. Everyone can probably even share 60/45 kg here if you're stopping around 15-20 reps.

Rest 2min. And start back up at the Front Squats. (20min. window. Should get between 4-5 Rounds in)

 Metcon

15min. to finish...
10 Rounds:
15 Russian KB Swings 32/24
10 Hand Release Push-Ups

 

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