CFV 6 am Adam
Wii weight 146.8
Warmup 15 sec each for 3 mins
1. jumping jacks
2. squat w/ high arm swing
3. groiners
4. plank
5. right plank
6. left plank
1) 10:00: Work up to a heavy single front squat
45x5...65x3...85x3...95x2...1051...115x1...125. x 2
2) Load a bar with approximately 100 lbs. less than your 1 rep max clean. Complete one clean every minute, adding 10 lbs each rep. Continue as long as you are able. If your max clean is under 100 lbs, start 50 lbs. below it and add 5 lbs. each minute.
33..38..43..48..53..58..63..68..73..78..83.Fx2
Thigh still hurting...subbed Baseline
3) 3 Rounds:
10 lateral burpees
10 jumping lunges
10 vertical jumps, 12″ target
Baseline 6.18
row 500m
40 squats - 4 breaks
30 situps - no breaks
20 push ups - foam roller at knee
10 pullups - green band
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