Name: Playbook - Eric Hinman - Week 11 / Day 1 - Front Squats, Pause Front Squats, Metcon.
Uploaded: 2022-12-12T13:33:37.491Z
Duration: 65 min
Description: Week 11 / Day 1 - Front Squats, Pause Front Squats, Metcon.

Week 11 / Day 1 - 

Front Squats 3 x 2 @ 89%
Pause Front Squats 4 x 3 66%
Metcon 6 x 20 bike intervals

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

Pause Front Squat

Fan bike

Metabolic Conditioning - 6 x 20 bike intervals

Week 11 / Day 1 - Front Squats, Pause Front Squats, Metcon.

Justin

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Jared

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

Todd

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

Jacob Forrest

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

Joshua

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

The amount of bitching and mourning is definitely worth it haha

Week 11 / Day 1 - Front Squats, Pause Front Squats, Metcon.

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