Sunday/Monday 180415-16 – Experienced

Strength
Cluster Front Squats 4×2.2.2.2, across at 5 RM, 10-15 seconds between doubles

Rest 3-4 minutes between sets. Compare to 4/8-4/9/18. If possible, increase loading from last week by 5-10#. You may have noticed we did cluster front squats last week. We will continue to do so in a pattern where we slowly decrease total volume to allow for increased loading each week. In several weeks (early June) we will finish our Front Squat cycle with a 1 RM test.

Conditioning
3 sets of 2 minute AMRAP:
200/150 m Row Sprint
AMRAP Toes to Bar

Rest 2 minutes between rounds. Score is total toes to bar completed.

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

Strength
Bench Press (31X2) 5×6-8, increasing

Conditioning
15 minute alternating EMOM:
Minute 1 – 15 Double Russian Kettlebell Swings + Max Distance Farmers Carry (2×24/2×16)
Minute 2 – 10-15 Unbroken Push ups
Minute 3 – 30-40 seconds Hollow Rocks