Strength
5 Sets:
- 1 Clean + 4 Front Squats
Rate of perceived exertion of 8/10 across all sets
Notes
Today’s strength is front squats, but we will be taking these sets from the ground. Your first rep should be a clean and then 4 you will perform 4 more front squats.
Warm up to a weight that feels challenging, but you know you will not fail any reps (rate of perceived exertion 8/10) and use that weight for all 5 sets. Rest about 2-minutes between each set.
Support for the Erin Lynch Fender Family
On October 17th, Erin lost her two year long battle to cervical cancer.
Using her athletic abilities and experiences, Erin inspired many young gymnasts as she coached at the International Gymnastics Camp as well as Flyers Academy and Atlantic Coast Gymnastics. Her upbeat personality carried over to Clearview Regional and Williamstown Middle Schools, where countless students had the pleasure of having Ms. Lynch as one of their physical education teachers.
On November 13th, Solidarity will be dedicating their workout of the day to Erin and will be raising funds to help support her family during these difficult times.
Help us reach our goal and support some amazing people. Click here if you would like to donate. Thank you.
Workout
Complete as many rounds as possible in 15 minutes:
- 10 Toes to Bar
- 17 Dumbbell squats
- 20 Cal bike/rower
She was married in 2015 and 10/17/20 was the date of her passing.
Workout Notes
Today’s workout is 15-minutes of toes to bar, dumbbell squats, and calories. Your score is total rounds and reps completed in the 15-minutes.
Try to keep the toes to bar to 2 sets. You may subsitute knee raises or sit ups if needed.
Choose a weight on the dumbbell squats that allows you to finish the 17 reps in 1 or 2 sets every round. You may use one or two dumbbells.
If you do not have a machine on which to perform calories, substitute a 10x20m shuttle run.