Thursday 2.20.14

Baseline Week #4


Warm Up

3 Rounds:
5 Back Extensions
7 KettleBell Swings USA
30s Plank Hold


"A good Front"

30 RM Front Squat
(only 2 attempts max)

*****Yadron BDay HiJack********
2 Rounds:
42 Front Squats with 115lb
800m Sprint
******************************


Finisher

2 Rounds:
20 Reverse Lunges in place (total, so 10 each leg)
100m Run to Pole & Back

***We will be doing this frequently over the next 3 months, so today may be a big experiment and a start on your next 3 months journey of finding out how much you really can front squat for 30 Reps.  Expect to not find your true 30RM front squat today, but keep track and you will find it over the next 3 months.