Thursday September 7, 2023

“All our dreams can come true if we have the courage to pursue them.” -Walt Disney 

Warm Up: 
3 sets:
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
– Increase DB load for the goblet squats each set.

Specific Warm-Up:
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.

5 sets for load:
5 front squats

Same as Rx

Same as Rx

Home Workout: 
5 x AMRAP 1:
12 farmers carry DB step-back lunges (35/50 lb)
Max DB front squats
– Rest 3:00 between AMRAPs.
– Use two DBs.

Movement scaling options:
Front squat: Load, DBs, back rack, box squats, safety bar

Post-Workout Skill Work: 
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.