Monday, October 31

October 31, 2016

HAPPY HALLOWEEN!

 

Back Squat (4 x 5)

10 mins Time Cap

5 reps @55%(Warm-up)

5 reps @60%(Warm-up)

Then

4 Sets of 5 @ 70% 1 RM Back Squat (Work)

 

Front Squat + Split Jerk (1 EMOTM x 6 min)

 

-Work off the rack.
-Use your Clean and Jerk percentage as your baseline.
-Increase weight 5-10% with successful reps.

-Warm-up and start working at 70% 1RM Clean&Jerk.

-Increase weight with successful attempts.

-Finish your work with a HEAVY but GOOD FORM set.

 

Metcon (Time)

4 RFT

25' HS Walk(4 mats)
25 R.KBS(50/30)
20 Push-ups
15 Box Jumps(24/20'')

Rx+ (60/40), (30/24'')

Scale HS Walk w/ 2 Full circles around the box.

 

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