Monday Strength

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats (Light Weight)

4 Front Squats (Moderate Weight)

Front Squat

- Barbell should be taken from a rack.

- Athletes should aim to stick to the given percentages. 

- Score: Enter weights used for each set. Overall score will be your heaviest set of 2 (last weight entered). 

On the 2:00 x 9 Sets: between each set 8 chin ups (strict) option: negatives

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

Set 7: 6 Reps @ 75%

Set 8: 4 Reps @ 78%

Set 9: 2 Reps @ 81%

Modifications- Reduce Percentages 

Part 2

AMRAP-as many reps as possible. EMOM.

3 Rounds For Total Reps:

1 Minute Jerk press option push

1 Minute 2 DB single leg step ups (stay proportionate) 5reps per side then switch.

1 Minute DB chest flys (option tricep close grip)

1 Minute BB Bulgarian split squats (activate posterior press off the back heel) go light if you’re Not use to the movement.

1 Minute Rest

Barbell: 95 / 65 Ib

DB's: 50/35

Picking the right weight for you.

This workout is tailored to you and what your needs and goals are. If you're looking for lean muscle mass lighter weight higher repetitions, to tone up. If you're looking for building muscle, and strength, more weight and lower repetitions.