October 10th, 2013

Back to the weight stack tomorrow, with a quick Back Squat “EMOM” (every minute on the minute) workout followed by a heavy and awkward stamina-tester.  It’s not timed because so much of the workout is based on time, and because these are new movements that should not be rushed.
Strength:  Back Squat 2 reps @ 75% 1RM, EMOM for 10 minutes
3 rounds, not for time:
– 5 Front Squats with 3-second pause at bottom, 155/105 lbs
– 20 1-legged Deadlifts, 53/35 lb kettlebell
– 60-second Front Rack Hold with 53/35 lb kettlebells
Demo of the Front Rack Hold

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