Monday, November 14th

Hookgrip Your Way to Stronger Lifts- BarBend

Performance is in red, Competition is in blue,  Links are in green

A) On the minute, for 6 minutes:
Hang Squat Clean x 2 rep
(use a weight you can move with ease. Use this as a warmup to front squats)

B) 3 sets of:
Front Squat x 5 reps @95% of your 5 rep max from last week
rest 2 minutes

B) For time
800m Run
50 Box Jumps 24/20″
50 Toes-to-Bars
800m Row

A) On the minute, for 6 minutes:
Squat Clean x 2 rep @ 75%
(Quickly build to 75%. Use this to get warmed up for front squats)

B) 3 sets of:
Front Squat
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
rest 2 minutes

These percentages are based on your Training Max. Add 10 lbs to your training max from the last 3  weeks. The final set (the 85% set this week) is done for max reps, stopping 1 shy of failure.

B) For time
800m Row
50 Box Jumps 24/20″
50 Toes-to-Bars
800m Run

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531