"To be a champion, I think you have to see the big picture. It's not about winning and losing; it's about every day hard work and about thriving on a challenge. It's about embracing the pain that you'll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge." --Summer Sanders

FRIDAY, 04JANUARY2018 - Work For Today

Wave 2/Week 6/Day 3


TECHNIQUE:  The First 10-15 Minutes of Class will be a quick review of the form, cues and execution of the Either the Squat or Front Squat.  You will have to choose which you would like to do your Strength Work with today. 

We will work singles until you get up to your working weight.


STRENGTH - Squat Focus (Hypertrophy) 

Set 1: 8 Squats or Front Squats @ 65% Of your 1RM

10 Medicine Ball Squat Jumps (No rest from Squats)

7 Weighted Hanging Knee Raises 

Set 2: 6 Squats Front Squats @ 75% Of your 1RM

10 Medicine Ball Squat Jumps (No rest from Squats)

7 Weighted Hanging Knee Raises 

Set 3: As Many Squats Front Squats As Possible @ 85% Of your 1RM (Goal is at least 4)

10 Medicine Ball Squat Jumps (No rest from Squats)

7 Weighted Hanging Knee Raises 


ASSISTANCE FINISHER - As Long as Needed

Load a Bar with 35-40% of Your 1RM Front Squat

At the Top of Every Minute You owe 3 Burpees as a Buy In.

For the Remainder fo the Minute, Complete as Many Front squats as Possible. 

DO NOT MISS DEPTH! 

Fastest time to 50 Front Squats Wins. 


OPTIONAL - 3 Sets of 10

Glute Ham Raises

Reverse Hyper

:60 Second Hang from pull-Ups Bar

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