Tuesday
8.26.19
Strength
Deadlift 4x8
Work off of 65-70% of your deadlift max if you got a chance to test this last week. If not you can use this block as a make-up to perform a 1RM or you can instead work at a conservative and repeatable weight for all 4 sets.
Conditioning
3 rounds:
400M Run
15-10-5
Power cleans
Overhead Squats
*Round 1 is 15 reps, round 2 10 reps, round 3 5 reps
L3- 135/155/175, 95/105/115
L2- 85/95/105, 60/70/80
L1- A weight that leaves room for easy building and makes the 5's challenging enough that it requires 2 sets
SUMMER READY CLASS
3 rounds:
10 seated Z-Press
10 Plate front raises with 3 second hold
10 plate lateral raises
12 Min Steady:
10 slow eccentric leg lowers
10 Ab rollouts with barbell
10 Db side bends each side
4 Rounds:
200M Run
20 KB Swings
10 single arm KB thrusters each side