Friday, September 29, 2017

Power

9 x 2 Temp Front Squat
:05 down, :03 pause in the bottom, then stand
Set 1 @ 50%
Set 2 @ 55%
Set 3 @ 60%
Set 4 @ 50%
Set 5 @ 55%
Set 6 @ 63%
Set 7 @ 50%
Set 8 @ 55%
Set 9 @ 65%

Accessories
2 Rounds:
1a) 60m KB Carry (1 arm in farmer carry, 1 arm in overhead carry - switch arms at the 30 m mark)
1b) 50 Banded Crunches

WOD
7:00 Amrap
10 Toes To Bar
10 Burpees

Tip of the Day
Toes to bar is a movement that once it goes, it is hard to get back without a lot of rest.  If you know your max limit, stay well under that number.  If you do really well for 20 reps and then suddenly you find yourself doing singles, try breaking them up early in the workout.  Maybe you need to start out doing two sets of 5 or 5, 3, 2.  Have a game plan that will get you far into this workout without needing to get to singles.