-Strength-
A.
Back Squat, 70%x5, 75%x5, 80%x5, 85%x5
Complete on a 2.5-3 minute clock.
-Conditioning-
B.
As many reps as possible in 8 minutes of:
Run 600 meters
20 Bar over Burpees
95#/65# Power Cleans, max reps
Rest 1 min
As many reps as possible in 6 minutes of:
Run 400 meters
20 Bar over Burpees
135#/95# Power Cleans, max reps
Rest 1 min
As many reps as possible in 4 minutes of:
Run 200 meters
20 Bar over Burpees
185#/125# Power Cleans, max reps
Scale weights to:
1)
95/65
135/95
155/105
2)
95/65
115/75
135/95
3)
75/55
95/65
115/75
-Strength Class-
A. Box Squat 5x3 (just above parallel)
B. Narrow Grip Bench Press 5x3 (index finger on smooth)
AW
3x
1 Arm/1 Leg DB RDL's x 10 each leg
ss w/
Single Arm DB Rows x 15 each arm
A. Box Squat 5x3 (just above parallel)
B. Narrow Grip Bench Press 5x3 (index finger on smooth)
AW
3x
1 Arm/1 Leg DB RDL's x 10 each leg
ss w/
Single Arm DB Rows x 15 each arm
Post all results to comments.
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