12.17.18 – 12.22.18

Monday, 12.17.18 CF GROUP Warm up Tabata 4 rounds each mvmt: 30 single unders 10 AS 5 burpees   With empty barbell: 5 HPC 5 FS 5 STO 5 thruster 5 back squat 5 BTN PP 5 BTN thruster   Back Squat: In 15 minutes or less, establish a 4-RM Back Squat Rest 3 minutes,[…]

12.10.18 – 12.15.18

Monday, 12.10.18 CF GROUP Warm up 3 rounds: 30 single unders 10 AS 5 burpees   With empty barbell: 5 HPC 5 FS 5 STO 5 thruster 5 back squat 5 BTN PP 5 BTN thruster   Back Squat: In 15 minutes or less, establish a 7-RM Back Squat Rest 3 minutes, and then… Every[…]

11.19.18 – 11.22.18

Monday, 11.19.18 Warm up   Back Squat: In 15-20 minutes… Establish a 10-RM Back Squat You should know your goal based on your November 5 effort. Aim for slightly higher than that number. Rest 3 minutes then. . . Every 4 minutes, for 8 minutes (2 sets): Back Squat x 10 reps @ 92.5% of[…]