Friday, 10/8
October 7, 2021
Programming Preview: Week of 10/11
October 10, 2021
Warm Up
3 Rounds
6 Rev Hand Spider Lunges
12 Pause Squats
6 Hanging Scap Retractions
12 Alt Dead Bugs
Prep (8 minutes)
1×10 Front Squats w/ bar
3×3 Front Squats (working up+ 6 Kip Swings (R1&2)/3-5 Pull ups (R3)
1×2 Front Squats (working weight)+3 DB Hang Power Cleans+3 DB Thrusters
Met Con 1
Every 1:30 for 18 minutes (6 rounds)
A) 2 Front Squats
B) 6 DB Hang Power Cleans+6 DB Thrusters
Met Con 2
3 Rounds for Time (12 Min cap)
9 Hang Squat Cleans (135/95)
15 Pull Ups
21 Push Ups
