8/24/2015 - 8/29/2015

Monday 8/24/2015


Strength
Back Squat
Warm up sets then...
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)

METCON
21-15-9-15-21
Push press (115/95)
Knees to Elbows


Tuesday 8/25/2015

Strength
Press
Warm up sets then...
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)

METCON

AMRAP 7 min
7 x hang power snatch (115/75)
7 x T2B

Rest 3 min then...

AMRAP 7 min
7 x Thrusters (115/75)
7 x C2B


Wednesday 8/26/2015

Skill: Handstand walk/holds

METCON
For time
400m Run
15 x Powerclean (155/95)
20 x push up
400m run
10 x powerclean
20 x push up
400m run
5 x powerclean
20 x push up


Thursday 8/27/2015

Strength
Deadlift
Warm up sets then...
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)


METCON
AMRAP 10 min
3 x Deadlift (275/185)
5 x HSPU
7 x Box Jump (24/20)


Friday 8/28/2015
Strength
Front Squat
Warm up sets then...
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)

METCON
40 x Curtis P's (115/75)

rest and when ready do..

3 x 10 land mines


Saturday 8/29/2015

TBD