MONDAY 200224 BLACKOUT WEEK
545 Coach Gaela, 9, 10, 11 Coach Brandon
430, 530 & 630 Coach Gaela

Strength: Front / Back Squat
EMOM10
Odd: 1 Front Squat
Even: 3 Back Squats

*80% of 1RM Front Squat -Same weight for both
————-
Getting ready:
**Warm-Up:**
with empty bar
3 Front Squats
6 Back Squats

**Increase weight on barbell to 40% of Front Squat 1RM**
2 Front Squats
4 Back Squats
4 Inch Worms

**Increase weight on barbell to approximately 60% of Front Squat 1RM**
1 Front Squats
3 Back Squats

**Increase to 80% of 1RM Front Squat and start EMOM**

Warm-Up
20 Half Burpees -plank then jump feet in and back
1 Minute Squat Hold
20 Dead Bugs (10/10)
20 Banded Good Mornings
20 Squat with Alternating Overhead Reach (10/10)
20 Alternating lateral squats
1 Minute Squat Hold

“Ambidextrous”
AMRAP 12
6 Right Arm Devils Press (burpee DB snatch)
12 Left Arm Overhead Walking Lunges
6 T2B
6 Left Arm Devils Press
12 Right Arm Overhead Walking Lunges
6 T2B


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