Sunday/Monday 180415-16 – Beginner

Strength
Front Squats 5×5, increasing

Compare to 4/8 and 4/9/18. Over the next couple of weeks will will gradually decrease our squat reps and increase our squat sets to culminate with a 1 RM Back Squat. For now, focus on consistent squats and loading the bar incrementally each week when possible.

Conditioning
8 minute ascending ladder of 1-2-3-4-5…reps:
Push ups
Toes to Bar (Scaled: Tuck ups)

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

Strength
Push Press 6×3, increasing

Compare to 4/10/18. Note that this is the last exposure of Push Press at 6×3. Next week’s Push Press will be 6×2.

Partner Conditioning
“Hi-5 2.0”
For time:
60 Push Press (115/85), partner “rests” in a plank
50 Front Squats (115/85), partner “rests” in the bottom of a squat
40/leg Front Rack Reverse Lunges (115/85)
50 Box Jump Overs (24/20)
60 Hi-Five Sit ups

Notes:
Time Cap: 18 minutes
(Rx+ 135/95 for all barbell movements)

“Hi-5” every time you switch the barbell with your partner. Except during the sit ups, only one person is working at a time. Each person will perform 60 sit ups, otherwise partition reps as desired.