Tuesday, June 9, 2015

Hiiiii Guys. 

Going to keep this short and sweet because I need to get some sleep and get ready for the 6am crew! We may have a guest appearance from Andy Matthews. If he isn't there he owes all of us 100 burpees!!! Can't wait to see you all there. 

Strength

Front Squats x 7reps x 3sets - 70% 

After a nice warmup for the hips and front rack position we'll work on a longer strength session in terms of reps. The weight shouldn't be anywhere near your 1RM, but it should be challenging coming on reps 5-7. 

Conditioning

9min AMRAP

  • 3 shoot throughs 
  • 5 front squats (165/110lbs) (115/75lbs)

This may prove to be a nasty little couplet. Heavy front squats a technical gymnastics movement. We have seen this movement now a few times so we should know what progression we are at and we know that it is something that takes a lot of work to be good at. The front squats should not conflict with this movement a great deal so it will be just about continuing to move without burning out. 

Remember to send me your emails!!

- Team 782