Tuesday – 9/27/2016: Squat Heavy & Go Fast!

Posted September 26, 2016 by Dan Broughton & filed under Workout of the Day.

Tuesday – 9/27/2016

Strength: Squat

6x (2 Front Squats + 4 Back Squats) @ 80% of Back Squat 1RM

MetCon

AMRAP 4
2-4-6-8…
Thrusters 75/55#
Burpees

Immediately into:
400m Run (for time)

Saturday, October 5th

Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees

Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.

Core: 3 sets of 20s weighted plank

Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.