Testing week! We will be testing both Front squat and back squat this week along with some capacity testing for the upcoming cycle. Be prepared for some longer workouts with higher volume and a bit of running! I will post a bit more about how programming will look for the next 6 weeks next Monday so you know what to expect each week. Lower body strength and power was the focus last cycle, I am looking to improve upper body strength and capacity over summer- I hope you enjoy it.
Prep-10 min
800m Run
Coach's choice dynamic
Strength-15 min
Front Squat- Build to a 1RM
Conditioning- 30 min
"Filthy Fifty"
For time
50 Box Jumps 20/24
50 Jumping Pull ups
50 KB Swing 35/50
50 Walking lunge
50 Knees to Elbows
50 Push Press 35/50
50 Back Extensions (Good mornings)
50 Wall Balls 14/20
50 Burpees
50 Double unders
* 30 min Time cap
Recovery -5 min
Easy walk or row
3 position shoulder work
Traps
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