Monday
2.18.19
Strength/Power
Push Press 5x3
Use 85% of your established max from last week for all sets. Weight is increasing from last week so try to go heavier than you have previously. These should not feel maximal, but instead a weight you can groove positions on a relatively newer lift. Focus on form over loading. If you did not test a 1RM use a weight that leaves 2-3 reps in the tank on each set.
Conditioning
12 Minute AMRAP:
20 Alternating DB Snatches
20 Alternating DB Lunges (single DB, 10 holding the DB in each arm)
20 Alternating Hand to hand Russian KB Swings
Level 3- 50/35, 53/36
Level 2- 35/25, 36/26
Level 1- A weight that allows for snatches and lunges to be done unbroken. Do not swing hand to hand if it feels uncomfortable.