Programming Preview: Week of 8/3
August 2, 2020
Tuesday, 8/4
August 3, 2020

Warm Up

3 Rounds

12 Pause/Reg/Jump Squat

6 Rev Hand Spider Lunge

12 Pause Hip Bridge 

6 Plank to Squat 

Strength

Tempo Front Squat

Prep:

1×3 Hang Hi Pull+3 Hang Power Cleans+3 Front Squats (empty bar)

2×2 Power Cleans+3 Tempo Front Squats (empty bar, light)

1×3 Tempo Front Squats (40-50%)

Work:

Every 2 Minutes x 20 Minutes (10 Sets) 

Tempo Front Squats8 (33X1)

Set 1&2: 5 Reps @ 60%

Set 3&4: 4 Reps @ 65%

Set 5&6: 3 Reps @ 70% 

Set 7&8: 2 Reps @ 75%

Set 9&10: 1 Rep @80% 

*Compare to Friday, July 24th

Met Con

5 Rounds for time (15 Min Cap)

15/12 Calories Row/Bike

12 Burpees 

9 DB Thrusters

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