Thursday
11.21.19
Strength
Back Squat 10-5-10-5
10's should be done with 70 and 75%, 5's should be done with 78 and 82%. If you did not get a chance to test last week, this can be used as a make-up 1Rm day, or go by feel. Start the first wave at a reasonable but challenging weight, then wave 2 should be around a 90-95% effort.
Conditioning
For Time
50 Ring Dips
50 Hang Power Cleans
50 Push Jerks
50 Db Snatches
L3- 135/95, 50/35
L2- 105/70, 40/25
Stretch- chest, quads
SUMMER READY 2020
Upper Press
12 Min Steady:
20 Banded tricep pushdowns with 3 second eccentric
12 Heavy Db Bench Press
12 Diamond Push-Ups
Upper Pull
12 Minutes Steady:
1 set Db 21's
12 Ring Rows 10 Db upright row
Conditioning
4 rounds:
3 Man Makers
15 Burpees