TGIF!


Strength

Front Squat (3x5)

-Work up to a heavy set of 5 (3 total heavyish sets) -Use slightly more load then last week. This is the week we max out (10/10 difficulty) Next cycle is a deload *Perform another 3 x 5 @90% of the weight just used on your heaviest set *Calf Foam Roll between sets x 10 rolls / side

Metcon (AMRAP - Rounds and Reps)

Partner Workout - 20 Minute AMRAP 60 heavy wall balls (30/20lbs) 60 dumbbell clean and jerks 60 calorie row **Choose a weight where partners can perform sets of ~20 on wall balls and ~10 unbroken reps of clean and jerks **Only 1 partner works at a time **RX+ goes for 27 minutes

Extra Work

a: Barbell Front Rack Calf Raise (3x20 tempo 20X0)

b: Weighted Step-ups (3 x 12/side temp 20X0)

*barbell front rack postition

c: Glute-Ham Raises (3x12)

https://www.youtube.com/watch?v=Syazv7oqEZY&feature=youtu.be

#workoutoftheday

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