Tuesday April 30th:
Keep chipping away at the Dip/Pull-up program. Really hoping to hear some success stories at the end :).
Last week of the 5/12 pauses. Find your heavy for the day and then we apply 85% to the heavy.
Fun lil EMOM at the end. Race to get some rest, shouldn’t be an AMRAP.
See you in the gym.
Skill: Mobilize for Front Squats
Strength: Mash Pause Front Squats Week 6-
A.) Within 15-mins Find your Heavy for the day (0:05 Bottom/0:12 Top)
B.) Apply 85% to what you found for 3×3
Metcon: 9-min EMOM
1.) 15 Wallballs
2.) 12/9 Cal Row
3.) 10 DB FR Lunges
L1: 30/20, 15/10 Cal. Row, 50/35
L2: 20/14, 12/9 Cal. Row, 50/35
L3: 14/10, 9/7 Cal. Row, 35/20
L4: 10/8, 9/7 Cal. Row, 20/15