Monday 11-13-23 Workout Of The Day
A.
E4M – 3
Front Squat 5-3-1+ & 3 Strict KB Press / Arm
B.
AMRAP – 10
10 Hang Squat Cleans
8 Alt Back Rack Back Lunges
6 S2OH
4 BB Back Squat Jumps
2 Bar Over Burpees
Today we hit our 5-3-1 Back squat for the second time in two months. As we build through our sets Aim to hit your single 5-10 LBS heavier than you did last month. Your single is a 1+ so if you can hit your single for a second rep, make it happen. If you need a spotter ask BEFORE you initiate your heavy single. For more on our squat cycle, follow this link SQUAT CYCLE
Part B is ALLLL about the barbell. If you can use a bar nd don’t have any issues transitioning from front to rack position, make it happen. If you don’t have a great front rack position, use DB’s or kettlebells to execute the workout. Try to keep the bar off the ground for your 10,8,6 & 4’s if possible 🙂
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