Friday May 1st

30
Apr

Friday May 1st

warm up

400 m run

2 rounds

8 air squats

8 triple extensions drop to squats

6 clean pulls

6 muscle cleans

6 hang power cleans

6 front squats

3 three position squat clean

then build to the clean weight doing one squat clean and one front squat

4RFT
400m Run
3 Squat Clean 185/125
3 Front Squat 185/125

Weight should be no more than 80% of your 1RM. Scale accordingly

No Equipment

warm up

400 m run

2 rounds

8 squats

8 lunges

8 squat jumps

8 lunge jumps

8 odd object squats

“4RFT
400m Run
20 Squat Jumps
20 Odd Object Squats”

If your object is super light do a pause in the squat I would recommend using a back pack and fill it with heavy things.

7 Responses

  1. Jeff Schmidgall

    13:45 @165/80%
    Super fun. Thanks coach. No better way to start off my “halfway to 90” journey.

  2. Anjali

    Happy birthday, Jeff!!!
    Bill
    13:35 @ 165#
    Anjali
    16:08 Rx. Ugh, that was an entirely running workout. Thank goodness for the cleans and squats.

  3. Rachel Stelting

    15:52 at 105#
    Whew! I forgot how effective a heavy front rack barbell is at squeezing all the air from my lungs. Impossible to breathe!

    Happy half way to 90 Jeff!! 🥳