WORKOUT OF THE DAY

Happy Veterans day!

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (AMRAP – Reps)

7 min amrap

Burpees

Chalk up for burpees.

Use some chalk. Write a veteran you’d like to honor. Chalk up your hands. Put in some work!

Split Jerk (4×3 @ 60,65,70,75%)

Box Squat

BOX SQUAT

4×3 @ 60,65,70,75%

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Sets #4 – 75%

Rest 2 minutes between sets.

STIMULUS

• Bar in the back rack position.

• Squatting stance is about 6-8″ wider than our regular squat stance (more posterior engagement here).

• As we sit down and back, the aim is to come as close to “vertical shins” as possible on the. We need to reach with out waist.

• Pause for a full second on the box, but, maintain full tension. Never relax… stay engaged.

• To stand, avoid “rocking” forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position.

• Stand with SPEED. Stand aggressively, and stand with as much power as we can

Bench Press (4×3 @ 60,65,70,75%)

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