Tommy
Workout of the Day
Strength
MAX OUT FRIDAY!
Front Squat 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%
Compare to January 24, 2014
Conditioning
Complete the following for time:
24-18-12 rep rounds of:
Front Squats (105 / 70)
Kettlebell Snatches (53 / 35) Reps divided evenly between R and L – broken up however
Buy out: 20 Burpees Over the Bar
Rx+ 135 / 95, 70 / 44
Open Athletes:
If you’re doing 14.4 Saturday morning, it may be wise to take it easy today, so the following is an option:
Active recovery Day
Row or Airdyne for 12-15 minutes
Keep the pace around 65-75% effort – enough to get out of breath and get the heart pumping moderately fast. You should feel energized and revived after this, not drained.
Then:
Pick 3-5 drills from Becoming a Supple Leopard or Kelly Starrett’s YouTube page and spend 10-15 minutes working on your thoracic and hip/lower body mobility.