Workout of the Day
A. Pause Bench Press 4×10, Across
B. Front Squat 3×5, Building
C. Sumo Deadlift 4×6-8, Across
D. Hang Power Clean or Hang Power Snatch 5×3, Building
Feel free to superset any of these with some DB Bent Over Rows or Chin-ups.
Choose one lift that best rounds out your training week thus far. Tomorrow will be a blitz of Burpees and DB Snatches! So, if you are planning to workout on Saturday, consider going lighter on your lifts and focusing on technique over intensity/load.
3-4 Sets of:
10-16 DB Pull Overs @ 3011 Tempo
14-20 Alternating Hand to Hand KB Swings
15-25 Tuck Ups or V Ups
1:00 Sled Push
Perform the following assistance work as movement prep for tomorrow. Keep things conversational and just move with moderate loading. If you are not planning to workout tomorrow then push the pace and weight a little harder.
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MORE SPOTS FOR 24.1 FRIDAY NIGHT LIGHTS HAVE OPENED UP
We originally were going to run 1/2 hour heats with a cap of 10 athletes but because of the workout length and logistics we’ve increased the cap to 12 and will be running heats every 20 minutes instead. If you signed up previously make sure you check when your heat was adjusted to!!
Also don’t forget to wear your RAD GEARRRRR