2021…nice to meet you. LFG!
Workout of the Day
A.
Front Squat
5.5.5.5 at 55-65%
rest 3 minutes
3.3.3.3 at 65-75%
rest 3 minutes
1.1.1.1 at 75-85%
Three total loads. Try to be adamant about resting exactly 30 seconds between clusters. We will be increasing weights for the next several weeks, so be sure to keep track of every weight you do.
New FS cluster cycle. The focus is to build leg/squat strength while under fatigue with some higher, medium, and lower volume cluster sets. This will be the first of 4 or 5 weeks (depending on how we are doing at week 4). Exactly what we just did with the back squats the last several weeks, but expect to test some rep maxes after this cycle.
Time to get these legs strong!
B.
AMRAP in 12 minutes of:
12 alt box step-overs w dbs or kbs* (24 / 20)
36 double-unders
12 alt front rack lunges (115 / 75)
36 double-unders
Masters: 20/16 inch, 35s/25s (or 26s kb), 85/65 lunge
Rx+ 145 / 100