Monday.August 17.2015

1 1/4 Front Squat

(go all the way down below parallel, come up just above parallel, go back down and then stand all the way up) 

4 x 6 (60%,65%,70%,70%)

Upper body Pulling

RX: EMOM x 5 Mins = 3-5 UB Weighted Pull Ups 

Scaled/Beginner:

4 x 5 Pendlay Row* 

*Focus on being explosive pulling the bar to your body and slow and controlled down to the floor (4 sec count down, reset every time at the bottom)

then 

1a. 3 x 10 Cuban Press 

1b. 3 x 8-12 Barbell Curls (AHAP, 4 count down)**

**if you barely get 8 go down in weight, if you get 12 easily, go up in weight and focus on the eccentric loading

WOD

EMOM x 10 MINS 

10 Box Jumps w/ Step down (24"/20")