Monday
Front Squat
0:00-12:00 Build to Heavy Single by Feel
12:00-18:00 E2MOM (3x3)
3 Tempo Squats at 74%
Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast
MetCon
Jedi Wall Ball Trainig Part 2
0:00-2:00 35 Wall Balls
2:00-4:00 33 Wall Balls
4:00-6:00 30 Wall Balls
6:00-8:00 27 Wall Balls
8:00-10:00 25 Wall Balls
Cap work at 1:20 each interval
If you break wall balls you must stop immediately and perform burpees until the 1:20 mark
Same total reps as last week but testing lactate threshold with higher rep requirements. More recovery time also so fight to go unbroken.
Advanced athletes use 30/20 lb Ball