Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Starting off this cycle with sets of 5. It’s classic and although not fancy it often works. We will be going down to sets of 3 next week and 1s the following week. Goal is going to be adding weight to all your work sets. Keep these challenging but successful. Adjust loading as needed and rest no less than 2 mins and no more than 3 between each work set.
5 rounds for time of:
12 Alternating Goblet Box Step-ups, 70/53 lbs
12 Ring Push-ups
12 Russian Kettlebell Swings, 70/53 lbs
48 Double Unders
Goal: sub 14 mins
The goblet box step-up is no joke when done well. Box height should be set so your hip crease is below your knee and you should be holding the weight directly under your chin and high on your chest. This is going to turn into an upper back workout! The ring push-up should be challenging but something you can do in no more than 3 sets with. Russian swings with the heavier bell and you should be able to do these unbroken due to the smaller range of motion. Dubs are going to be all about relaxing your shoulders. This one is a bit outside the box from some of our traditional movements but a great test to see if you can keep moving since all the reps are generally reasonable.
Couch Stretch, 2 mins/side
Roll/Smash IT Bands, 90 secs/side
Pigeon Stretch, 90 secs/side
3-4min Straddle Stretch
1min Straddle Stretch to the right
1min Straddle Stretch to the left