Tuesdays Fitness Mickleton


Strength

Today we are going to front squats with the same structure as last week but we are going to try to increase the weight a bit on the last 3 sets of 6. We are going to go ever 2 minutes so make sure you have some extra weight around the bar to easily put on. We are going to have the same tempo as last week so 3 seconds decent down, 0 seconds at the bottom, drive up fast and 1 second at the top. Make sure you are breathing here!

Front Squat (1x10, 1x8, 3x6)

Every 2 Minutes x 5 Sets 1 - 10 Reps @ Easy Weight 2 - 8 Reps @ Moderate Weight 3 - 5; 6 Reps @ Same Weight as 170918 or above.

Metcon

Today we are going to do 22 minutes of work. Try to get the rows done with an 85%-90% pace. Hit a big set of wallballs/front squats then take it to smaller sets from there.

Metcon (AMRAP - Reps)

6 Minute Clock: 750m Row AMRAP Wall Ball Shots, 20/14 Rest 2 Minutes

Metcon (AMRAP - Reps)

6 Minute Clock 750m Row AMRAP Front Squats, 95/65 Rest 2 minutes

Metcon (Calories)

6 Minute Clock As Many Calories on the Rower as Possible.

Extra Work

A.1: Single Leg RDL (4x8/side, rest 30 seconds)

*KB or DB

use 2 dumbbells

A.2: Plank Hold (forearms) (4x 60 Second Plank Hold )

Reps= seconds

rest 60 seconds

#workoutoftheday #gibbstown #fitness

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