11/29/19

Black Friday Schedule: (9:30am and Open Gym)

Weightlifting
Front Squat (E2MOM For 12 Min: (6 sets) 5 Tempo Front Squats)
Tempo: 5 Sec Eccentric (Lowering), 1 Sec Pause.
We are more concerned with improving the skill of the front squat than loading it ultra-heavy.
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-5: Build. Stay smooth.
Set 6: Back down to opening weight. End with perfect reps.
Metcon 
For Time:
Open:
Run 600m
10 Chest To Bar Pull ups
12 Push Jerk 135/95lbs
10 Chest To Bar Pull ups
12 Push Jerk 135/95lbs
10 Chest To Bar Pull ups
Run 600m

Performance: Pull-ups

Fitness: 95/65

Pull ups should not exceed 2 sets in any round and the push jerks should be as close to unbroken as possible.

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