Let’s get heavy and stay heavy to start the week! For all sets of the front squats we want the load to be challenging! This is how we will make strength gains, so be in attack mode. For the conditioning we are going heavy while out of breath. The load you use for the workout should clearly be lighter than all 4 of your sets from the strength work. Be sure you can get to the prescribed reps unbroken, but yes, it should feel heavy.
3:00 Bike or Row (build intensity each minute)
__________
10 Walking Lunge
10 Backward Lunge
10 Lateral Lunge (5 each side)
2 rounds
__________
5 Air Squat
5 Hip down push up
5 Squat jump
5 Push Up
5 Goblet Squat (light KB)
5 Burpee
2 rounds
_________
Front squat
2-2-2-2
)
RXConditioning:
21-15-9-15-21
Burpee to target (just out of reach)
7-5-3-5-7
Front squat from the floor
(205/135lb.)
Intermediate:
21-15-9-15-21
Burpee to target (just out of reach)
7-5-3-5-7
Front squat from the floor
(155/105lb.)
Baseline:
12-9-6-9-12
Burpee to target (just out of reach)
7-5-3-5-7
Front squat from the floor (or rig)
(65/45)
15 Superman
15 Hanging knees to chest
3 sets for quality
