06/16/2017

1RM Front Squat
5 minutes general warm up (front rack stretch, ankle stretch, empty bar cleans, empty bar front squats)
Going off of your back squat weight:
1 x 3 reps ~35%
1 x 3 reps ~50%
1 x 2 reps ~60%
3 attempts at 1RM. Start around 65-70% of your 1RM Back Squat from last week.

Nasty Girls

Three Rounds for Time
50 air squats
7 Muscle Ups
10 Hang Power Clean (135/95 lbs)

Muscle Up Scaling:
A: 3 pull ups and 3 ring dips per muscle up
B: 3 jumping pull ups and 3 jumping or leg-assisted ring dips
C: 3 ring rows and 3 push ups

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