Monday, 9/29

Warm-Up
3 Rounds of
12 Squats
6 Spider Lunges w/ Double Reach-Up
12 Squat to Boot Strappers
6 Dolphin Push-ups

then,

1 Minute SLF w/ ER each side
1 Minute Band Lat/Tri Stretch each side

Strength – Front Squat (30 minute cap)
Prep = 10 (bar) – 5 – 5
Work = 10 – 8 – 6 – 4 – 2
– Work sets should all be challenging but makeable

Met Con
6 Rounds of
30 Seconds max DB Thrusters
30 Seconds REST
30 Seconds max Burpees
30 Seconds REST

Kenna says:

September 29, 2014 at 9:17 pm

Gettin back into the front squats. Worked up to 83#, really trying to focus on form. On the met con there were no 20s so I grabbed 25s but could only get through 5 reps so dropped to 15s. Still felt challenging!
Kenna says:

October 1, 2014 at 12:22 pm

So my quads are killing me! My hamstrings are fine — I’ve done more weight before but wow, my quads are sore. Maybe because I was being very intentional and more controlled on the way down? But holy smokes, I can hardly control my walk today!