
Programming Preview: Week of 9/14
September 13, 2020
Tuesday, 9/15
September 14, 2020Warm Up
3 Rounds
8 Pause Squats
8 Reverse Hand Spider Lunges
8 Squats to Bootstrappers
8 Hanging Scap Retractions
Prep: (7 Minutes)
1 x 10 Front Squat w/empty bar
1 x 5 at 40-50%*
1 x 5 at 50-60%
1 x 5 at 60 -70%
Strength
Front Squats
Every 2:30 Minutes for 12:30 (5 Rounds)
5 Front Squats 75-80%
*%s based on 7 RM Front Squat from 9/1
Met Con Prep: (6 Minutes)
2×3 Hang Squat Cleans+ 6 Kip Swings
1×3 Hang Squat Cleans+ 6 Toes to Bar (or scaled option)
Met Con
For Time (12 Minute Cap, target time: 7-9 minutes)
21-15-9
Hang Squat Cleans (135/95)
Toes to Bar
T2B Scaling Options:
Knees to Chest
Toes to PVC (V-Ups Holding PVC)
Supine Knees to Elbows