Front Squat 5-5-5-5-5
Bent Over Row 8-8-8-8-8
Note: Superset these movements using the heaviest weight you can for each set
Our heavy day for the week involves two different lifts, the Front Squat and Bent Over Row. For each one of these lifts, you can choose to build in weight or use the same heavy weight for each set. Take one set of each every 4-minutes, and take no longer than 20-minutes to complete these lifts.
3 rounds for quality of:
10 Bradford Press, pick load
5 reps per side Single Leg Broad Jump (single leg take off, land with 2 feet)
Pike Compression, 20 secs
Accessory work today involves a variety of different movements to help fill in the gaps. The bradford press should be done with a load that challenges you but can also be completed unbroken. The single-leg broad jump has you working to be explosive but will also challenge your ability to jump with one foot. You will jump with one foot and land with two. The pike compression hold has you holding the top of a pike compression. You can make this easier by leaning back and harder by staying forward.