Back & Front Squat (Alt Lifts) E3MOM
– 5 Back Squat – 4 Front Squat
– 3 Back Squat – 2 Front Squat
– 1 Back Squat – 1 Front Squat
“Mixed Messages” by DB
5min AMRAP:
5 Squat Cleans 135/95 RX+165/115 MRX 95/65
10 Box Jumps 24/20″ RX+30/24” MRX 20/18″
Rest 2min
5min AMRAP:
5 Thrusters 135/95lbs RX+165/115 MRX 95/65
10 Handstand Push-Ups RX+ Strict HSPU MRX Push-Ups
*compare to Dec 28, 2020; Dec 30, 2019*
Core & Pistol Development
12 Cossack Squats Alternating Legs (6 ea)
12 Evil Wheels
12 Pistols Each Leg or Progressions
12 GHD Sit-ups
12 Goblet Reverse Lunges (alt legs)
12 Evil Wheels
12 Pistols Each Leg or Progressions
12 GHD Sit-ups
THREE CLASSES ON TUESDAY 12/31!
7AM, 8AM and 9AM
no childcare…all other classes cancelled
CFHSV will be closed January 1.
A. 185-185-235-235-315(x)-275(x)
B1. 3+2 rx
B2. 2+2 scaled life (mix of hspu / pu)
C. Complete
BS: 135(5)-195(3)-245(1)
FS: 165(4)-225(2)-255(1)
4 / 3+2 rx
12/28/20;
BS: 165(5)-205(3)-245(1)
FS: 185(4)-225(2)-245(1)
3+2 / 3 rx+
12/30/19:
4 / 3+8 rx
A. BS: 335 – FS: 325
B. 4+10 // 2+8 RX+
BS: 225(5)-315(3)-335(1)/365(1)
FS: 245(4)-275(2)-305(1)
3+13/2+14 Rx
185-135-225-185-275-205
3+1/3 rx
A. Back Squat: 235 x 5, 325 x 3, 375 x 1
Front Squat: 255×4, 285 x 2, 315 x 1
B. 3 + 2 Rx @ 135
2 + 7 MRX ++ @ 135
A1: BS – 185(5)-240(3)-290(1)
A2: FS – 205(4)-255(2)-270(1)
B1: 4+3, RX @135/24”
B2: 3+9, scaled @135 (10 strict ring dips ILO HSPUs)
BS: 185(5)-225(3)-305(1)
FS: 185(4)-225(2)-255(1)
3+8 rx
2+3 scaled to hand release push ups, rx weight
A. Complete/Training
B. 4+1 rx / 4+10 scaled (front squats & push-ups)