Strength:
Work up to a heavy single on front squat. For a heavy single, keep adding weight and doing single reps until you cant do it anymore.
Conditioning:
21-15-9 rep rounds of:
Front Squat
Dips
* The front squat weight should be no less than 50% of the heavy single you reached. Don't be afraid to challenge yourself, if it ends up being to heavy you can always take some off.
* For the dips: if you have access to rings, use them. If you can't do regular dips, do bench dips.
For those of you trying to shed some extra pounds, hit the treadmill on a moderate incline for 30-45 minutes to get that extra burn before the weekend.
For our Jewish followers: Have an easy fast! Try to eat good and hearty before and after to keep you prepared for the next WOD!
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