Vise / Vise Downtown
-Strength-
A.
Back Squat 3x5
Complete on a 2.5 minute clock.
For weight selection, I recommend starting at 80% of your 1RM for the first set and then either increasing or decreasing the weight each set based on how the athlete performs. If a 1RM is not known, choose a weight that you know you can get for all 5 reps but that will be challenging on the 4th and 5th reps. If the weight feels too light, add 5-10lbs for the next set. If the weight feels too heavy or you're not able to perform the lift with proper mechanics, drop 5-10lbs and try again.
-Conditioning-
B.
Three rounds, each for time, of:
Row 500 Meters
Rest as needed between. These are max effort. We will retest in 4 weeks.
-Strength Class-
A. Power Clean - Find 1RM
B. Bench Press - Find 1RM
No Accessory Work
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