Friday, February 9, 2018

Feb 9th, 2018

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Friday, February 9, 2018

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Athletic Development: Squat Day

Part 1:

Build to a 5 Rep Max Front Squats from the Ground

Squat Clean + 4 Front Squats

-Approach based off 1 Rep Max Front Squat
0:00-30%
2:00-40%
4:30-50%
7:30-60%
11:00-70%
14:30-80%
18:00-XX
22:00-XX

To go from the ground, this piece is designed to get you in the mode of thinking “a Clean is just a Front Squat with a Deadlift in the way…”

In theory, your Clean should be 90% of your Front Squat, which would be the same as your 3 RM Front Squat. Therefore, the fact that you are doing 5 reps today, your clean should NOT be the limiting factor. If you get to 80-85% and cannot Clean it, use that as food for thought when working on your Clean, because you should be able to!

That being said, don’t beat yourself if you don’t hit it. Stay a little lighter and still hit the sets at the 18 and 22 minute marks.

Part 2:

As Many Rounds and Reps As Possible in 8 Minutes

-8 Thrusters (push)
-8 Kettlebell Swings (pull)
-8 Sit-Ups (abs & recovery)

Option 1: 135/95, True North 70/53, Strict Sit-Ups
Option 2: 95/65, TN 70/53, Strict Sit-Ups
Option 3: 75/55, TN 53/35, Traditional Sit-Ups
Option 4: 75/55, 35/26, Traditional Sit-Ups

This is a quick little burner with small sets. GO HARD!

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