Front squat (5×4)

3 second eccentric phase then 2 second pause in the bottom. We’re trying to increase time under tension. It’s no fun now but you will be glad when max out week arrives. Focus on the eccentric phase, staying tight in your core and not loosing tension in your body in the hole. You got this!

Metcon (Time)

5 Rounds:

7 Deadlift (185/105)


–Rest 2:00–

5 Rounds:

5 Deadlift (225/135)

5 Strict HSPU

–Rest 2:00–

5 Rounds:

3 Deadlift (255/165)

3 Deficit HSPU (45/25)
Push/pull density. Each 5 rounds is a sprint. Try to maintain unbroken sets on the deadlifts. Be sure to ask your coach how to properly scale the handstand pushups in order to get the desired response from your body. Your score is the total time it takes to complete the workout including the rest periods. Its Friday! Attack this workout with a purpose.


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