Monday 150216

Monday, February 16, 2015

Front Squat- 10 rep max

Front Squat- 3 rep max

Then,work hard

For Time:

  • 12 Hang Power Cleans and Jerks(115,85)(95,65)(55,35)(35,15)
  • 12 Toes to Bar (knee raises)(abmat)
  • 9 Hang Power Cleans and Jerks
  • 9 Toes to Bar
  • 6 Hang Power Clean and Jerks
  • 6 Toes to Bar

The first part of today we are going to be finding a 10 rep and 3 rep max front squat.  The 10 rep max is an interesting animal closely related to the notorious  “metcon”.  It should be somewhere around 75% of your 1 rep max.  Once we have established that, we will work on getting a 3 rep max for today.  Keeping in mind that the 3 rep might not be a true 3 rep, because of the all out effort of the 10 rep.  For the conditioning piece, pick a weight that you can move quickly with.   Keep on crushing it Team CFBC!