Monday 8-22-22 Workout Of the Day
A.
3 Front Squat @ 53X1
Build to a heavy three front squats using the tempo 53X2 (five second descent, three second pause in the bottom position, explode up and pause for two seconds in the top position to take a breath and re-pressurize). This will be a lower weight than you’d be able to do for three reps without a tempo as you’ll be under tension for a much longer period of time (12ish seconds per rep).
B.
For Time…
“Spin Doctor”
21-15-9
Hang Squat Cleans
Kcal ECHO
RX: 65/95#
Intermediate: 55/75#
Beginner 45/55#
Two simple movements. Pick a weight you can perform your 21 reps in 1-2 sets and your set of 15 in 1-2 sets and your set of nine straight through. This is a gas pedal workout so push the pace and finish harder than you started.
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