WORKOUT OF THE DAY
Front Squat:
3 RM
10 Rounds For Time:
7/5 Bike Calories
5 Lateral Burpees
3 Deadlift (275/183)
…rest 30 seconds b/w rounds…
By Friday we all know the drill, heaviest set of 3 possible for the front squats. Earlier in the week we talked about a proper set up in your torso allows for a correct line of action for your legs. Ultimately your goal is to have the barbell moving on an even plane. For a good front rack we want shoulders up into the barbell while keep shoulder blades back.
Before there’s any comments, with rest in a workout with very, very short rounds, the expectation is that each round is treated as if all 10 were individually for time. The bike and burpees should be done so that you want every bit of that 30 seconds. Choose a weight you can for sure touch and go. 30 singles fatigues the back a lot more because the bar is always beginning from a standstill. Each round today could be as fast as 30 seconds, and should be right around a minute at the longest.
WOD AT HOME
For Time:
“Deck of Cards”
Pick 4 Movements
*A = 1 rep
J = 11 reps
Q = 12 reps
K = 13 reps
all other cards are face value