STRENGTH
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
WORKOUT
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups
40 Plate OH Step-Back Lunges (25/15)|(15/10)*
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
GOAL – We are looking to get more comfortable with those longer rep schemes in our Strength with the 10RM. In the workout, hold onto the first set of Front Squats unbroken…this should dictate your starting weight, and then go up in weight as the reps decrease.