The Grind

Apr 17th Thursday

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Back Squat 1RM coming in May, time to lock-in and focus on increasing weight + bettering form! Key focuses: bar should be comfortable on the back sitting on the muscle of the shoulders – NOT on the neck bones. Keep the heels down and try to pass parallel if able. Today, we’ve got 4 sets of 3, all at the same weight (~75-85% 1RM). Take as many warm-up sets as needed to find the right working weight.

Back Squats

Level 1
4x3 @ 75-85% 1RM

2 x 6:00 AMRAPs

Level 1
A) 6:00 AMRAP6 DB Snatch (Per side)6 Goblet Curtsy Lunges (Per side)100m Run*2:00 REST*B) 6:00 AMRAP6 Box Jumps6 MB Clean + Over Shoulder100m Run

Up to 10#

Unweighted

150m Row

Step Ups

10#

150m Row

12/15#

Same DB

Up to 12"

10/15#

20/25#

Same DB

12-20"

15/20#

25/30#

Same DB

24"

20/25#

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