Sunday/Monday 170319/20 – Experienced

Strength
Back Squat 3-5×1, increasing

Pause Front Squat 5×2, from the floor, increasing

Tempo: 33×1

How do you read tempo notation?
3 = 3 seconds to lower
3 = 3 seconds in the bottom of your squat
X = stand up from the bottom as quickly as possible (avoid “bouncing” out of your squat)
1 = 1 second pause at the top/start

We back squatting each week through the Open, but depending on the Open workout, these may be lighter than normal. Paused Front Squats will be included as an opportunity to challenge yourself with tempo and positioning rather than only loading. Track your weights used from week to week.

Gymnastics
12 minute alternating EMOM:
5-10 Strict Pull ups
10-30 second L-hang or Tuck hang

Here’s what’s on tap for Tuesday’s Experienced classes:

Conditioning
6 rounds of 30 seconds work/30 seconds rest:
Row for Calories
Box Jumps with step down (30/24)
Single Arm Plank (15 second Left/15 second Right)
Double Kettlebell Swings (24×2/16×2)
Double Unders
Wallballs (25/16)

Score = total reps