30 Front Squats (135/95 lb.)
35 Slam Balls (30-35/20-25 lb.)
40 KB Push Presses (Single Arm) 24/16 kg
The first workout of the new month brings us a hip-driven, push-pull triplet of weightlifting. Each movement incorporates an element of hips and shoulders—a pull, a push, or a front-rack isometric hold. This chipper is one time through and intended to be FAST and hard.
This workout is all about going hard and performing big sets on the Front Squats and Push Presses, with a steady pace in the middle on the Slam Balls. This entire workout will jack up the heart rate, and burn the legs and arms, so being mindful about sets and efficiency is key.
For the Front Squats, choose a load with which youcan perform sets of about 10-15 at a time. It is better to push through and perform bigger sets, because each time the bar is dropped, you must Clean it up from the floor again, expending more energy. On the Slam Balls, the goal is to breathe through them slow and steady. You should be able to perform sets of about 10 at a time before taking a short break. If you can go through the entire set without taking a couple small breaks, it’s too light! On the KB Push Press, although there is no minimum for each side, you should be performing sets of about 7-10 at a time on each arm.
Aim for finishing times around 6-8 min.