Flex
Wednesday, October 21, 2015
Front Squat:
- Build to a 3 rep max, 3 reps @ 95% 3 rm, 3 reps @ 90% 3 rm
Then,
For Time:
- 400 Meter Run
Last year’s Costume Wod!
- 20 Thrusters(95,65)(75,55)(55,35)(35,15)
- 100 Meter Run
- 20 Sumo Deadlift High Pulls
- 100 Meter Run
- 20 Push Jerks
- 100 Meter Run
- 20 Overhead Squats
- 100 Meter Run
- 20 Front Squats
- 400 Meter Run
Front squats are on the agenda today. As we have been working on this week, build up to a 3 rep max and then do 2 back off sets. Make sure to establish a good setup before leaving the rack. The bar should be on your shoulders resting on the “shelf” you have created by driving your elbows high and getting the bar close to your neck. Tighten up you midline by flexing your abs and squeezing your glutes. Maintaining this set up through all 3 reps will make your life much easier today.