Monday, December 4th
Strength: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day.
Metcon: Benchmark workout today. We are looking for 5, 3 minute AMRAPs with consistent scoring for each. Overall, your pace should be around 80-85% for all sets.
Front Pause Squat for load: 1RM
– Pause below parallel for 1 count
– Pause above parallel for 1 count
3 Power Cleans (135, 95)
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (95, 65 Deadlifts) (Box Push-ups)