Warmup: 800 M Run, Squat and Front Rack position prep
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**Note** Newer and less experienced athletes...we're going to switch you all to a linear program when it comes to the squats. This simply means you won't have to be concerned with percentages. We'll have you back squatting only and doing 5 sets of 5. Each week you'll try to increase the weight you use by 5 to 10 pounds. Some of you are in fact capable of doing the front squats as well. We'll discuss this with each of you.
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Strength:
Back Squat: 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 x 70%, 1 x 6 @ 75%, 1 x 6 @ 80%
Front Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
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WOD: 21-15-9
Thrusters 95/65
Box Jumps 24/20
For those unfamiliar with a thruster...below is Chuck Carswell coaching through a demo with Christmas Abbott.
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**Note** Newer and less experienced athletes...we're going to switch you all to a linear program when it comes to the squats. This simply means you won't have to be concerned with percentages. We'll have you back squatting only and doing 5 sets of 5. Each week you'll try to increase the weight you use by 5 to 10 pounds. Some of you are in fact capable of doing the front squats as well. We'll discuss this with each of you.
-----------
Strength:
Back Squat: 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 x 70%, 1 x 6 @ 75%, 1 x 6 @ 80%
Front Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
---------
WOD: 21-15-9
Thrusters 95/65
Box Jumps 24/20
For those unfamiliar with a thruster...below is Chuck Carswell coaching through a demo with Christmas Abbott.
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