Fitness 

A) E2M x 8 sets:

– 4 pause front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

*Goal is to go heavier on squats than last week. 

 

B) 5 rounds for time:

– 200m run

– 10 double KB/DB reverse lunges

– 5 burpees + 5 strict pull-ups

R60S

 

Performance

Front Squat 1RM testing

A) E2M x 8 sets

Set 1: 5 @ 55%

2: 3 @ 65%

3: 1 @ 75%

4: 1 @ 85%

5: 1@ 90%

6: 1 @ 97.5%

7: 1 @ 101+% (optional)

8: 1 @ 101+% (optional)

*If you feel up to it, test a new 1RM on set 7. 

 

B) 5 rounds for time:

– 200m run

– 12 double KB/DB reverse lunges (35/25)

– 6 burpee to pull-ups

R60S

 

RX+ use 53/35 KBs + 3 double burpee to bar or ring MU.