Updated: Sep 1, 2022
Combo Front Squats and SOH. We are working our way to a 4 rep max 2 front squats to 2 SOH. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. Then option to do 1 rm max. 1 front squat to one SOH.
EMOM 1:30x 8rounds 12min
Start 50% of your max
Build until you hit your Max
Option: Finish 1 more round of: 1 front squat to 1 SOH.
*You can pair up here
*Starting weight: somewhat challenging RPE 7
50rep challenge 4 min to complete 50 reps .90 sec rest between each movement.
If you have more than 1 min left on the clock and you completed 50 reps, You gained yourself 10 more reps.
Goal is to break the 4 min up into multiple sets as you get deeper in the 4 min, the reps should get harder & sets smaller.
50 DL 185/125
50 DB Bench press 65-70/30
50 KB/DB Box step ups 50/35
50 LM Bentover rows 90/35
25 v-ups 25 moving planks (finish then do 10 of each until 4 min is up)