Strength
3 Sets of:
Front Squat x 8 @ 70%
Rest exactly 2 minutes between sets.
MetCon
“Ohana Means Family”
Rx
3 Rounds for Time of:
35 Wall Balls 20/14
15 Knees-to-Elbows
50 Double Unders
L2/L1
35 Wall Balls 14/10
15 Knees-to-Elbows/Knees-to-Chest
50 Double Unders/35 Broken Double Unders/100 Single Unders
Jumping back into Front Squats this week at a moderate load. Knock out all three sets at 70% and be very aware of the clock so you take exactly 2 minutes of rest between sets. Strictly adhering to rest periods and tempo allows us to utilize a mechanism called ‘time under tension.’ This will not only allow for more strength gains, but more muscular growth as well.
We have a lot of reps in today’s MetCon. This is a good chance to practice different partitioning strategies (aka how you decide to break up your reps). If you were thinking of going unbroken on a movement, Double Unders would be the one I recommend. If you can knock out the Wall Balls in two sets (e.g. 20 + 15) and the Knees-to-Elbows unbroken or in two sets as well (e.g. 10 + 5), then you will have a very good time on this workout. Your heart rate will be very high going into that second round. Get comfortable with that feeling and push through those movements!