Today is Tony’s last day… leave some comments of how much you’re going to miss this amazing kiddo. He’s off to serve our country and we couldn’t be more proud or lucky to have had him here the last few years!
Strength: E1:45MOMX5
Front Squat
· 5 reps at 65% (2 sets)
· 5 reps at 70% (2 sets)
· 5 reps at 75% (last set)
LeanFit: E1:45MOMx5
· 100m run plus max jumping squats until 1:30 mark
Notes: Tomorrow is max squat clean day. Goal for strength is to get muscles primed and confidence up for heavy-ish weight under the bar. This weight should give you some resistance, but not be a session that wrecks you. We want a good baseline for the Clean tomorrow and Jerk on Thursday for our retest at the end of the cycle.
LeanFit: Push the runs and stay smooth on the squats. If done right this should burn pretty quick. Not much rest/recover. Get a number of squats on your first round and try and match/better it every round after.
“Tony the Tiger”
4 RFT-16 Min Cap
· 400m Run
· 45 Double Unders
· 9 Toes-to-Bar
FW: sub 90 singles
LF: Sub machine or cut run down to finish in time cap. Sub V-Ups if desired
Notes: Tony’s last workout with us before he goes to basic training will be tomorrow at 6:30 Am. Come and see if you can keep up with him on this workout and give him a big farewell! The gym won’t be the same without your contagious, positive energy… which usually shows up about 5 min after class starts. I’m sure the Army will fix that for you real quick ;)
As for the workout, goal is to finish within the time cap. Scale run distance or sub machine as needed to make that happen. If you have some dubs, but 45 is too much to maintain, do as many as you can then knock the rest out with singles.
