Wed Apr. 30 "Uprising"

Move

1) Front Squats: 3 x 3 @ technical load

2) AMRAP 12
5-10-15-20 …
SIngle Unders
Alternating DB Snatches
Single Unders
Alternating Lunges

Train

1) Front Squats: 3 x 3 @ 70-75%

2) Uprising

AMRAP 12
10-20-30 …
Double Unders
Kettlebell Snatches (53/35)
Double Unders
Single Leg Squats

Stimulus

1) Aim to build to roughly 70-75% of your 1RM front squat and stay at that weight for three sets of three. These should be fairly smooth sets of three. You should NOT be reaching a maximal set. Focus on your form and not losing tension at the bottom of the squat.

2) This is a shorter AMRAP with lots of skipping today. For the KB movement, use one KB and alternate arms every 5 reps. These are from the hang position, so the KB does not need to touch the ground in between reps. Choose a load that allows for at least 10 reps at a time. Use a band or go off a box for scaling options for the pistols. Aim to get through roughly 3+ rounds of this workout.

Extra Credit

3 Sets: Max Set of Chin Ups
Rest 2 Minutes Between SEts
1 Set: Unbroken Banded Strict Chin Ups