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Workout of the Day

Fitness
A. Front squat
3×6; Building; Rest 2 min

Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough” after a tough set of 6, and that’s ok.
-Build in weight as able, but these should not be huge jumps. Your first set should be challenging enough that you’re not able to add too much weight between sets.

Record heaviest set of 6. Record all weights lifted in training notes.

B. EMOM 10:
1st: 10-12 double DB bench press @ 20×1 tempo
2nd: 10-12 double DB bent over rows @ 20×1 tempo

Training notes:
-Be honest on tempos – including the 1 count pause
-Shoot for 12 reps on each set but choose a weight at which you can get at least 10 at tempo
-Weights will likely be different for DB bench press and DB bent over rows

Record weights used and reps completed on each set in training notes.

C. For time:
45/30 assault bike/row calories
100 lateral hurdle hops
*6 min cap

Training notes:
-This is a sprint – but pace so that you don’t melt down on the hurdle hops.

Record time – include bike/row pace and split in training notes

Performance
A. Front squat
7,5,3; Building; Rest 2 min

Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough” after a tough set of 7, and that’s ok.
-Attempt to go heavier than you did for 8,6,4.

Record weight for set of 3 – and all weights lifited in training notes.

B. EMOM 10:
1st: 10-12 double DB bench press @ 20×1 tempo
2nd: 10-12 double DB bent over rows @ 20×1 tempo

Training notes:
-Be honest on tempos – including the 1 count pause
-Shoot for 12 reps on each set but choose a weight at which you can get at least 10 at tempo
-Weights will likely be different for DB bench press and DB bent over rows

Record weights used and reps completed on each set in training notes.

C. For time:
45/30 assault bike/row calories
200 double-unders
*6 min cap

Training notes:
-This is a sprint – but you can’t go so fast that you forget how to do double-unders.

Record time – include bike/row pace and split in training notes

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