Monday 10/09/18

Weightlifting

Front Squat

(Week 3 of 4)

75% x 5 reps
85% x 3 reps
Try for a new Max!

*Try not to hit one at your old max because it will drain you. Go 2.5kg over and just go for it! 

Metcon

Every 3min. x 6 Rounds:
15/12 Cal Bike
15 Pull-Ups
Max Thrusters 42.5/30 in Remaining Time...

*Score is total # of Thrusters only
*RX+ is 60/40

Accessory Work

We usually do the russian twists in between sets for the squat, but I didn't want to mess up your mojo for that 1RM today! So here is your "Cash Out" today:

100 Russian Twists with q DB

*Left+Right = 1 rep
*Slow is actually better and harder than fast, so take your time. Time under tension is key!