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Slasher

FRONT SQUAT

Week 2 in this current front squat progression.
Adding 2% to our volume based squats, and 3% to our three singles at the end.

 

Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions)
On the Minute x 3 – 1 Rep

On the 0:00 – 8 Reps @ 62%

On the 2:30 – 7 Reps @ 66%

On the 5:00 – 6 Reps @ 70%

On the 7:30 – 5 Reps @ 74%

On the 10:00 – 1 Rep @ 85%

On the 11:00 – 1 Rep @ 85%

On the 12:00 – 1 Rep @ 85%

BODY ARMOR

3 Sets of 16 Repetitions:
Dumbbell Box Step-Ups, 20 (Video)

Aim here is to choose light loadings on the dumbbells (one for each hand), and complete these with the weights at the hand position. Technique over loading here – pull with the lead leg on the box as opposed to pushing. Let our hamstrings and glutes do the work, versus our quads.

**AFTER CLASS WORK, IF YOU ARE PLANNING ON TRAINING TOMORROW IE; CINDY YOU SHOULD NOT DO THIS EXTRA PIECE**
 “SLASHER”

AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Pushups

 OPEN – as written

PERFORMANCE – hand release push ups

FITNESS – 35/25 DB, hand release push ups

Melinda MettenSlasher

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