Memorial Day Murph. Saturday, May 24.
30 cal row
30 jumping squat downs
300m run
Then..
Strength (6 rounds for weight)
Every:90 x 6 sets: (week 3 of 3/last week)
Sets 1-3 :3 Pause front squats @ 60-70% ( :2 pause)
Sets 4-6: 8 No lock-out back squats at your heaviest set front squats
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It is ok to build from 60-70% over the 3 sets of FS. Make sure to keep the weight lighter and stick to the pause. We care more about the positioning in the pause than the weight on the bar.
Then…
CINDY: With a twist
20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 air Squats
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starting at 0:00 and every 4:00, 200m Run.
there will be a 200m run at the 0:00,4:00, 8:00, 12:00 and 16:00.
As we get closer to Murph we will be working up in volume, sometimes this will be versions of Murph or Cindy, and others will be similar movement patterns.
Today, break up the push-ups from the start at least 5-5 if not into 4-3-3. Small sets are drastically faster during Murph, so start practicing that early!
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