Strength
Front Squat – 1×5 @ 75%, 1×5 @ 90%, 2×2 @ 95%, 1×1 @ 100%
Conditioning
Make-up/Skill Day!
Assistance
a) Bulgarian Split Squats – 3×8 (each leg) @ 45-50% of FS
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 4x60ft @ 100-110% of Jerk
—Do DB single arm OH carry if empty yoke is too heavy.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 2 minutes
Reminder: “Girls night” starts tonight after open gym at 6pm. No guys are allowed!