Workout of the Day - Monday, 17 August 2015

Workout of the Day – Monday, 17 August 2015

Part A – front squat “Cluster” rep scheme Β based off 5RM Front squat (If don’t know then use 75% of 1RM)

Warm up to starting weight in 3 sets of 3,2,1 respectively then

5 sets of:
2 reps @ 5RM
Rack bar for 10 seconds
2 reps @ 5RM
Rack bar for 10 seconds
2 reps @ 5RM
Rest 2 mins
*if red Panther front rack position bad then substitute with back squats

Movement prep for thruster

Part B
Death by Thruster and burpee
Min 1 – 1 Thruster, 1 Burpee
Min 2 – 2 Thruster, 2 Burpee
Etc until cannot finish thruster and burpee in 1 min
(52/34) / (38/24) / DB thrusters based on feel

Part C
3 rounds
10 evil wheels (use barbell if neccessary)
30 second handstand hold with nose to wall.

Posted in Workout of the Day
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