August 1, 2017


10×1 Wall walk

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.


AMRAP in 20 Minutes

9 Front Squats 135/95 lb
12 Power Clean 135/95 lb
15 Push-Up
18 Sit-up

Workout notes: Today we have an unconventional AMRAP of four movements! We start with the front squat and complimentary power clean. Both tax different muscle groups but fall into the same modal domain as a predominantly lower body power movement. Most athletes will find the front squat to be the most difficult movement of the two. Test the weight you are going to use in the workout and make sure you can perform at least 9 front squats in a row while you are fresh. Going unbroken is not required but an unbroken set should be easy while you are fresh. Scale the push-ups as needed so that you can maintain good form and get through the reps at a decent pace.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.  Don’t be afraid to break up your reps early and often to keep the pace quick on your push-ups.  Do your best to hold yourself with whatever standard you start with even if that means working in small sets.

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