Tuesday, August 29, 2017 - Front Squat & Overhead Press Max - Train8nine
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Tuesday, August 29, 2017 – Front Squat & Overhead Press Max

IMPORTANT ANNOUNCEMENT:  Tonight we launch our 8N Barbell class with Coach Ossie.  This is a coed weight-lifting class focused on improving the snatch, clean and jerk.  You can expect to run through drills and skills lending themselves to improving these lifts.

  • Coed
  • Base level: Beginner, Intermediate
  • Limit to 18 spots per class
  • Tuesdays & Thursday, 7pm (first class – August 29)
  • Class length: 60-75 minutes
  • Single class fee: 8N member: $10, Non-member: $20
  • First two weeks (four classes) complimentary

 

Now on to today’s workout…

J/K, but I do suggest going back to yesterday’s post and reading it so you have an understanding of Testing Week.   Today we are testing your Front Squat and your Overhead Press max utilizing the same three rep-max concept as yesterday.  Again, we will wrap up the workout with an optional accessory lift and an optional short metcon.  Be advised, you’ll have three more days of testing this week and we want you to be fresh.

 

Lift 8N

3 Rep Max Front Squat

3 Rep Max Overhead Press

Optional Accessory: 3 x 10 Floor DB Skull Crushers RTF 5

Post 1RM to ZP Leaderboard.

 

Metcon

Teams of two 3000 meter row

Each partner will perform 500 meter intervals

Males team goal 10:30 minutes

Females team goal 12:00 minutes

 

 

 

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