Wed July 9 "Hold Me Now"

Move

1) Front Squats: 5 x 3 Building

2) 5 Rounds
10 Push Press
10 Reverse Bodyweight Lunges
50 Skips

Train

1) Front Squats:
3 x 3 @ 80-85%
1 Big Drop Set of 15-30 reps @ 50%

2) Hold Me Now

3 Rounds For Time (12 Min Cap)
30-20-10 Dumbbell Push Press (50/35)
10-20-30 Unweighted Jumping Lunges
60 Lateral Hops Over Dumbbell

Stimulus

1) You will be building in percentages again this week, working at 80% for three sets of three. After these sets, you will back off the weight and perform a large set at 50%. Aim to hit roughly 15-20 reps, working at a steady pace one rep at a time.

2) THis will light up your legs and shoulders. You will use two dumbbells for the push press. Choose a weight and variation that allows you to complete the push press and lunges in at least sets of 10. For the jumping lunges, you must reach full knee extension of the front leg before switching feet. Alternate legs each rep.

Extra Credit

3 Supersets:
15 Rower Hamstring Curls
30 Second Bench Reverse Hyper Hold