Monday 03/09/18

Weightlifting

Front Squat

(Week 2 of 4 )

3 x 70%
3 x 80%
Max reps at 90%

*In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep. 

*Remember that these are your "working" sets. You may have a few more warm-ups sets that are not posted here. Take your time warming up to it.

Metcon

5min. to get as high as possible...

10 Cal Assault Bike
10 Wall Balls 
  3 Squat Cleans 60/40

*Round 2: Add 2.5-5kg.
*And so on...
*Share a bar with someone of equal strength if possible. That way you have someone to help you change the weight faster.