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Tuesday 11062024

Hey folks! We're squatting again today, this time on the front. If you missed yesterday, this is your big squat day and if you were here for the back squats, this will help build your squatting endurance. The workout is a shorter sprint style, so there's plenty of time to work the accessories!

We found our 1 RM shoulder press last week, so flex those %'s snd start building some overhead pressing strength.


Strength:

Shoulder Press

6x2 @ 70%

Rest 1:00 between sets

Beginner 6 x 2 @ Technical Load


WOD:

21-15-9

HSPU

Front Squat @ 155/105 lbs


Scaling Options

Beginner

21-15-9

Push up / Assisted push up

Front Squat @ 75/55lbs


Intermediate L1

21-15-9

Pike HSPU

Front Squat @ 135/95 lbs


Intermediate L2

15-9-6

HSPU

Front Squat @ 155/105 lbs


ACCESSORY / EXTRA

1. 3 x 12 Behind the neck band pull down

2. 3 x 12 Bent over straight arm band pull down

rest as needed

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