Damn I love Tuesdays! Heavy squats always puts a smile on my face.
If you have not yet read the Outlaw Post for today, you need to. There is an analysis of the CF Games movements broken down by percentage… guess what comes out as the most used movement in the Open, Regionals and Games? Ya… the snatch.
Heard this last night and it got me jacked up… TURN THIS SHIT UP!
I have been challenged by Dru to a “duel” of sorts… I accept.
Oh and Chad took the best time this morning with 8:28… #motor
Modified Outlaw Training
A) Back Squat: EMOM for 5 minutes – 2 reps @ ~60%-80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
B) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
90 seconds ME Double-Unders
-then (without resting)-
Row 1K (Run 800m)
Row 500m (Run 400m)
*Please note score as total Double-Unders and total time.