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