A. Week 1 of 7: Front Squat Progression
Front Squat 5-5-5-5-5
B. Strict Press 5-5-5-5-5
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WOD: Friday
Read: How to get a Muscle-up (and repeat it). [A] Deadlift 10 x 50% 8 x 60% 6 x 70% 4 x 80% 2 x 90% *Rest 2 min. between sets. [B] For time: 50 KB Swings 25 Box Jumps 40 KB Swings 20 Box Jumps 30 KB Swings 15 Box Jumps 20 KB Swings 10 Box Jumps 10 KB Swings 5 Box Jumps Notes: The aim of the game for Part B is to keep moving. The weight and height are up to you but don’t get carried away and make this about going the heaviest/highest. The best effect will come from picking a weight/height that induces the least rest (without totally dogging it of course!). As a guide for the KB, pick a weight that gives you a shot to get the first 50 reps UB and for the BJ mix and match styles (re-bound, jump up/down, step up/down) to keep moving.