12/27/17

26
Dec

12/27/17

Wednesday

Lift
Fitness & Life
Front Squat Complex
7 Sets:
Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat
Set #2 – 64% of 1RM Front Squat
Set #3 – 68% of 1RM Front Squat
Set #4 – 72% of 1RM Front Squat
Set #5 – 76% of 1RM Front Squat
Set #6 – 80% of 1RM Front Squat
Set #7 – 84% of 1RM Front Squat

Life
Front Squat Complex
7 Sets:
Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

*Find a challenging weight where you can hold a strong position in the bottom of the FS. Keeping
a strong stable core.

Metcon
Fitness

AMRAP 5:
21-15-9:
Kettlebell Swings (70/53)
Front Squats (135/95)
Assault Bike Calories

–rest 5 minutes–

AMRAP 5:
21-15-9:
Kettlebell Swings (70/53)
Front Squats (115/80)
Assault Bike Calories

Life
AMRAP in 5
15-12-9
Kettlebell Swings
Goblet Squats
Row for Cals

–rest 5 minutes–

15-12-9
Kettlebell Swings
Goblet Squats
Row for Cals

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