Friday, January 21, 2022

A1. Back Squat

5 sec. lower + 2 sec. hold in bottom for 1 rep + 2 reps w/ no tempo x 5 sets @ 70-75% feel

A2. BB Bent over row

x2/side x 5 sets

A3. TGU

2/side x 5 sets

B. Mixed Modal Work

8:00 amrap @ 80-85%

2.4.6.8.10...

hang squat clean thruster, 75/55

20.20.20.20.....

double unders

rest 4:00 [actively walking/ moving around]

8:00 amrap @ 80-85%

20/16 cal row

2.4.6.8.12....

KB hang power clean to OH, 35/24# per hand