Strength: 6 x 3 Back Squats & 6 x 1-8 Chin-Ups
The prescription on the squats was to start at a weight roughly equal to 75% of your one rep max, and progress to 80%, then 85%, and finally 90% for the last three sets. In between each set of squats, everyone did a set of chin-ups, shooting for as many reps as possible, but only up to 8 reps at a time.
Met-Con: 1k Row
What better way to follow up some serious glute and quad work than with a nice 1K blast on the rowers for time?
Core Work: 3 x 3/side TGU (Turkish Get-Up)
The TGU is a great core conditioner, and unlike a lot of things we do in CF, this movement generally isn’t done for speed. However, it can take a little getting used to – a few reminders:
– Bend the leg on the same side of the body as the arm which is holding the weight (i.e., if you are holding the weight in your right arm, bend your right leg so that your right foot is flat on the floor and keep your left leg extended).
– Keep the arm supporting the weight extended the entire time – your extended arm doesn’t need to be perpendicular to the floor the entire movement, but you do need to keep the arm EXTENDED in front of you and KEEP YOUR EYES ON THE WEIGHT at all times.
Until then, post weight used for the squats and time on the 1k row to comments, and rest up for Tuesday.