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8/17/2015 - 8/22/2015

8/20/2015

 

Monday 8/17/2015

Strength:
Back Squat

Warm up sets then

65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps as possible)

METCON
30 x Back squats (135/95)
30 x pull ups
400m run
20 x front squat
20 x pull ups
400m run
10 x OHS
10 x pull up

*use same weight for all three squat variations


Tuesday 8/18/2015

Strength:
Press
Warm up sets then...
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps a possible)

METCON
3 x 10 floor presses
3 x 20 weighted sit up
then
45 Power cleans (185/125)
*OTM 4 toes to bar


Wednesday 8/19/2015

FIGHT GONE BAD

5 Rounds of
1 min wall ball (20/14)
1 min SDHP (75/45)
1 min box jump (24/20)
1 min push press (75/45)
1 min cal row
1 min rest

*Score is total reps of all movements at the end of 5 rds
**Athletes may start at different stations depending on the size of the class

Thursday 8/20/2015

Strength
Deadlift
Warm up sets then...
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps a possible)

METCON
400m run
100 x DU
50 x HRPU
20 x Squat snatches (115/75)
15 x HSPU

Friday 8/21/2015

Strength
Front Squat
Warm up sets then...
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps a possible)

METCON

5 rounds for time
10 x Front Squat (115/75)
20 x Burpees


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