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
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