February 28, 2016

 

 

 

Monday 

 

We're going to try for a new 1RM on Back Squat today!

 

STRENGTH:
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

 

Then res...

February 22, 2016

 

 

 

MONDAY

A.
Five sets of:
 Seated Strict Press x 3-4 reps
(sit on a bench or box and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t profic...

February 12, 2016

Monday

 

STRENGTH:

Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 22nd.

 

CONDITIONING:

6 min AMRAP

15 Wall Ball Shots
15 Pull-Ups
30 Double-Unders

 

 

 

 

Tuesday 

 

STRENGTH:

Take no more than 10 mins to do three sets of 
6...

February 7, 2016

 

 

 

Monday

 

A.
Take 20 minutes to build to today’s 1RM Squat Clean

 

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Dips
(modify ring dips to number that can be performed in 45 second...

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