Training Monday September 24th,2012

Testing Front Squat 1RM + Anaerobic Lactic Power Training.

Level 1:
A1. Front Squat @30x2 4-6 reps x 5 sets.   Rest 1 minutes. Use more weight than last week.
A2.  5-10 strict perfect form push-ups.

  ALL OUT as fast as you can move:

4 sets

7 goblet squats AFAP  

5 burpees

Rest 4:30 between sets.

Level 2:
A1. Front Squat  - build to a NEW 1 rep max.  *If you are level 2 but have been with us for under 3 months, work up to a tough 3 reps in front squat.  *

A2. In between sets as you work up in A1 perform a couple fast burpees

+

ALL OUT as fast as you can move:
4 sets
7 Front Squats - AFAP @  ~ 40% of A1. 
7 burpees
Rest 4:30 between sets.