2015-03-09

MONDAY WORKOUT

MORE SQUATTING??

But the heavy kind with some skill practice mixed in :)

WORKOUT:
Using a rack perform the following for MAX LOAD & for BEST TIME...

2 Front Squats
50 Double Unders (Scale this number, as needed... Should take 30-45 secs)
4 Back Squats (Same weight as the Front Squat)
100 Double Unders (Again, scale as needed... Should take 1-2 minutes)
REST 3-4 MINUTES (Your partner will go at this time if you have one)
(5 total rounds with a 4 minute cutoff each round)

Work up to around 65-70% of your best Front Squat 1RM for this one and aim to end around 90-95% of it by the end...

POST YOUR BEST LOAD AND HOW FAST YOU COMPLETED THAT ROUND TO COMMENTS

5 comments:

Carla "Vanilla" Vice said...

Me and Eve and Sam Sack all partnered up!
eve and I got 145 for a FS, she has never had a FR SQ wt before.
her for 1RM and mine 145 for 2
No idea for time?
Samm got 115 for FS!! WHOOP first time for that too!

Lisa Dempsey said...

123# FS x 1 (about 95%ish). Missed #2 attempt. Barnacles! My elbows were down and I was dead in the water...
BUT! Got 3 DUs in a row 3 times! That's a PR. Ha ha

Rachel said...

155#, all rounds ~3:30, scaled DU 30/60

Megan said...

145#
Rx'd DU

Susannah Dunn said...

165*2/170*1/175*1 didn't keep track of time until last round which was 3:19. Scaled DU to 20/40 and they still werent great.