Thursday
5.9.19
Strength
Back Squat 3x3
Build to a 3RM then perform 2x3 with 90% of that 5Rm. First week of 3's, try to increase load by 5% or so from last week. Continue pushing the limits with these but leave some in the tank for next week.
Conditioning
3 Rounds:
7 Lateral bar burpees
7 Deadlift, light
rest 2 minutes
3 rounds:
7 Lateral bar burpees
5 Deadlift, medium
rest 2 minutes
3 rounds:
7 Lateral bar burpees
3 Deadlift, heavy
Weight selection on this piece is individual, loading increases each successive set. Focus on sprinting the burpees, moving ith strong positions on the deadlift each set.
SUMMER READY
10 Minutes steady:
20 butterfly crunches
10 Db side bends each side
1:00 plank hold
4 sets:
10 pulse squats with DB's
:45 wall sit, hold plate if needed.
12 minute partner AMRAP:
Partner A rows 250M
Partner B does max burpees until rower finishes