Friday 1 November, 2013

All Levels
Strength 4 sets of: 7/13 Front Squat/Back Squat @ 94% of weight used on 10/28 – Rest 2:00 Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. If you do not have a 1RM Front Squat use 110% of your max Clean. Conditioning L) 5 rounds of: 1:00 ME Push-Press @ 55-65% RPE :30 Rest 1:00 ME Sit-up :30 Rest T1) Same as (L) T2) 3 rounds of: 4 Push-Jerk – Heaviest Possible 30 second Barbell Overhead Hold 20 Hollow Rocks

All Levels

Strength

4 sets of: 7/13 Front Squat/Back Squat @ 94% of weight used on 10/28 – Rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. If you do not have a 1RM Front Squat use 110% of your max Clean.

Conditioning

L) 5 rounds of:
1:00 ME Push-Press @ 55-65% RPE
:30 Rest
1:00 ME Sit-up
:30 Rest

T1) Same as (L)

T2)
3 rounds of:
4 Push-Jerk – Heaviest Possible
30 second Barbell Overhead Hold
20 Hollow Rocks