Workout of the Day
5 sets of:
Front squat, 4 reps + Back squat, 8 reps
Start the work sets at 60-70% of max front squat and increase each set. Transition as immediately as possible from the front squats to the back squats. Aim for the heaviest load on the fourth set, and reduce load by 5-10% for final set. Rest as needed between each set.
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Workout of the Day (ProvFit and Non Nobis)
Tinkering with Randy
For time:
Power snatch, 15 reps
Hang power snatch, 15 reps
Hang squat snatch, 15 reps
Squat snatch, 15 reps
Power snatch, 15 reps
This workout may be performed at any chosen load, but must be completed within a 15 minute time cap.
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
Running Chipper
For time:
Run 200m, then perform 30 reps of each of the following:
Burpees
Box jumps, 30″/24″
Chest-to-bar pullups
Goblet squats, 1.5 pood/ 1 pood
Hand release pushups
Medicine ball situps, 20# ball/ 14# ball
Run 200m upon completion of each exercise movement. Compete the movements in any order desired, but do not move on the next task until all reps of the previous movement have been performed and the 200m run for that round has been completed.
Compare to 170729
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Workout of the Day
Complete as many rounds and reps as possible in 20 minutes of:
10 walking lunge steps with plate held overhead
30 ft. inchworm
3 wall walk ascents and descents, hips-to-wall, four hand step minimum per ascent & descent
L4: 45/35
L3: 35/25
L2: 25/20
L1: 20/15
Compare to 170908
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Non Nobis 171201
Complete any workout from Monday through Thursday not yet completed. Log your results to the day when that workout was originally posted.
Transfer your data for the week from here.
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Workout of the Day
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
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