8.10.17

EMOM 8
:10 hollow hold/tuck hold + :20 max effort unbroken T2B/knees to chest/toes to post
Use the hollow hold to prime your core and create tension
Unbroken set is capped at :20. If you come off the bar early then stop the set

2223 Intervals – Front squat version
4 rounds
Rounds 1-3: 2 min work, 1 min rest
Round 4: 3 min work
1 rope climb/2 laydown rope climbs
7/5 cal row/bike/ski
Max reps front squats 115/85
*Goal is to reach 100 total front squats
You should have about one minute to work on front squats. If you find that you have more than :90 seconds or less than :30 seconds to work on front squats, scale up or down accordingly

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s