This week is a de-load week for strength training, meaning we will not be doing any strength training above 60% of 90% of your 1RM. This week is just as important as the week we load our bars up with lots of weight so ensure you stay at 60% or lower of your 90% 1RM. Starting Aug 3rd-AUG 14th we will be finding our 1RM of the back squat, press, deadlift and front squat and then starting the Wendler 5/3/1 Cycle again.
Monday 7/27/2015 Monday
Strength:
Back Squat
5 x Less than 60% of 90% of 1RM
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM
METCON
7 min
400m Run
Max Rep Wallball (20/14)
-Rest 3 min-
8 Min AMRAP
12 x DL (155/105)
9 x Hang Clean
6 x Shoulder to Overhead
-Rest 2 Min-
800m Run
Tuesday 7/28/2015
Skill: 3 x 10 Weighted Push Up
Strength
Press
5 x Less than 60% of 90% of 1RM
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM
METCON
5 Rounds for Time
7 x Back Squats (165/115)
14 x Pull Ups
21 x Double Unders
Wednesday 7/29/2015
METCON
"OMAR"
10 x Thrusters (95/65)
15 x Bar Facing Burpees
20 x Thrusters
25 x Bar Facing Burpees
30 x Thrusters
35 x Bar facing Burpees
Thursday 7/30/2015
Skill: 3 x 10 Strict Pull Up
Strength
Deadlift
5 x Less than 60% of 90% of 1RM
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM
METCON
100 x DU
50 x Weighted Sit ups
20 x C2B Pull Ups
15 x Power Snatches (135/95)
10 x Front Rack Lunges (135/95)
12 Min Time Cap
Friday 7/31/2015
Strength
Front Squat
5 x Less than 60% of 90% of 1RM
5 x Less than 60% of 90% of 1 RM
5 x Less than 60% of 90% of 1RM
METCON
400m Run
10 x DL (225/185)
20 x HRPU
50 x Knees to Elbows
20 x HRPU
10 x DL (225/185)
400m run
