Thursday – 8/27

1. Strength

Front Squats

Bottom-up front squats

5 – 3 – 2 – 2 – 1 – 1 – 1 – 1

These will take some practice/playing around with box+weight height to get correct.  You should ideally be starting about parallel or a little lower, but probably not rock bottom.  If you feel a little uncomfortable trying to get tight under the bar from the boxes, think about setting the boxes up next to the rig, walking out per normal, slowly lowering yourself down to the boxes, deloading for a split second, and then firing back up.

2. MetCon

3 Rounds of

200m Row

5 Burpees

10 Russian KBS, 53/35

15 Goblet Squats, 53/35

– rest 4 minutes between rounds –

The rest is programmed into this workout so it should be an ALL OUT SPRINT to get through the work.  Strokes/minute on the rower will be high (think in the 30’s; treating this 200m as max effort).  You should not lollygag the transition from rower to burpees or from burpees to the KB work.  If you are resting between movements/unable to perform the number in the workout there is 1 of 2 things happening: a) you need to up your mental game and hone in or b) you need to lower the weights/distance so that you can perform this workout as a sprint.  Have I said the word SPRINT enough?  SPRINT! =)

3. Extra Credit

a. Yoga @ 5PM