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Tuesday December 9, 2014

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Happy Tuesday errrrbody!
We are getting back onto the SQUAT TRAIN earlier in the week with some higher volume front squats. Rest in between your sets enough to perform as well on the last set as your first.

The metcon has some aerobic and anaerobic elements in it. The clean and jerks should be a little on the heavier side!

-Jon Jon

Strength:
Front Squat- 2×5@70%, 3×5@80%

Skill:
Toes to Bar (if time permits)

Metcon:
3 Rounds For Time
-20 Toes to Bar
-10 Clean and Jerks (L1: 115/75 L2: 145/95 L3: 185/125)
-20 Box Jumps (24/20)

915 Gym Supplemental Work

Have extra time? Wanna work on some extra Strength. Try this. It will only take 15min

DB Split Squats 3×8 ea @ Heaviest (gofo 5lbs more than last week)
Lat Pulldown 4×10 @ Heaviest

– Coach Marc