Omegafit Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
Iteration #1 of 3 of this Friday primer. Set the baseline today.
Front Squat Waves (Week #1 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.
Conditioning
“Dead”
AMRAP 20:
1 Deadlift (140/90Kg)
10 Toes to Bar
15 Lateral Burpees
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