Anyone able to keep up with Travis today on Chest-to-Bar “Fran” with a little Assault Bike sprinkled in?
Mandatory work, in suggested order:
a. 3×12 Good Mornings (light to med weight)
b. 4 Rounds
2 Rope Climbs
10 Box Jump Overs
a. Back squat 4×4 @70%
We are still priming that CNS for next weeks max-out. Make sure you lift the bar with purpose. Be FAST.
b. Strict press speed work – EMOM 10 minutes 3 reps @70% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
1 “Gasser” (200 yard sprint, 100 out, 100 back)
5 Squat Cleans 225/145lbs
Then, depending on your weaknesses, choose ONE of the following:
4a. Bitch Work
Row 200/150m HAF
You all should know what HAF means by now.
AMRAP 6 Minutes
50ft HS Walk forward
25ft HS Walk Backwards
Sprint 100m (50m out and back)