6 Secrets to a Happier Life
Strength
Tempo Front Squat (5 x 5 @ 10X1 tempo)
All sets at same weight. Build slightly on load from 2 weeks ago. Remember that the weight should allow you to GET UP VERY FAST on all 5 reps in the set. If you can’t do that or need more than a 1-sec reset between reps, reduce the weight.
REST 2-2:30 between sets
Weightlifting
“Steel Trap”
Squat Clean Thrusters (“Clusters”)
Round 1
EMOM 5′: 3 Clusters
REST 1′ / increase weight
Round 2
EMOM 5′: 2 Clusters
REST 1′ / increase weight
Round 3
EMOM 5′ – 1 Cluster
Record weight used for each of the three rounds as your score.
Rx = full squat cleans below parallel / all reps completed within the minute / increase weight each set / all 5 sets within each EMOM at same weight