Friday 22 November, 2013

Strength

5 sets of: 4/8 Front Squat/Back Squat @ 94% of 11/19 – Rest :90

Explanation: Complete 4 Front Squats @ 94% of weight from 11/19, rack the bar, reset and complete 8 Back Squats the same weight. Do not rest while switching from Front to Back Squats. If you do not have a 1RM Front Squat use 94% of 80% of 110% of your max Clean.

Conditioning

L) For Time:
20 Sit-ups
5 Push Press @ 75-85% RPE
20 Ring Dips
5 Push Press
20 Sit-ups
5 Push-Press
20 Ring Dips

T1) For Time:
800m Run

-then-

21-15-9
Push-Press @ 45-55 RPE
Sit-up

-then-

800m Run

T2) For Time:
2:00 ME Ring Dip

-then-

9-6-3
Push Jerk – Heaviest Possible
Burpee Box Jump 30/24

-then-

2:00 ME Ring Dip