Barbell Strength & Stability Development, Deload Week

Barbell Thrusters
12 – 10 – 8 – 6 – 4 – 2

Tri-Modal Conditioning, ShortMid Duration

“Sexy Legs”
2 rounds for time, 75% pace:
20 pistols, alternating
200 meter run
20 front squats
200 meter run

After-Hour Accessory Exercise

Accuracy: Throwing game! Standing with back against the wall, try to throw a lacrosse ball through one of the gymnastics rings. First to succeed wins, and all others do 10 burpees as a consolation prize

Before class:

Wear wrist wraps, lifting shoes & knee sleeves as desired
Calculate 50-60% of push press 1RM & 40% front squat 1RM.

After class:

Record workout results
Do accessory exercise
Clean & return equipment.