Friday PVX: The swing of things

Workout

Front Squat

Set1-5 building to 90%

Max Repetitions of Front Squats @ 90%

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* To Technical Failure

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"The Swing of Things"

For Time:

42 Kettlebell Swings option: Hang DB Snatch

42/34 Calorie Bike option: Rower

120 Double Unders option: 150singles

30 Kettlebell Swings

30/24 Calorie Bike

80 Double Unders 100singles

18 Kettlebell Swings

18/14 Calorie Bike

40 Double Unders 50singles

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Kettlebell: (53/35)

‍DB: 50/35

Time Cap: 18 Minutes

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Option-Competitors

For Time:

42 Chest-To-Bar Pull-ups

42/34 Calorie Ski

120 Double Unders

30 Chest-To-Bar Pull-ups

30/24 Calorie Ski

80 Double Unders

18 Chest-To-Bar Pull-ups

18/14 Calorie Ski

40 Double Unders

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Time Cap: 18 Minutes

Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed the front squat during this cycle. If athletes didn’t complete the front squat the first time, they’ll target 90%.

In part 2, we have a big cardio conditioning piece today and with a descending rep scheme, it's sure to get spicier as the sets get smaller! How do we strategize to make the most of our work and handle the interference that comes with these movements?

Accessory Work

Posterior Pump

For Quality:

100 Banded Glute Bridges

100 Box Hamstring Curls