SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Front Squat
2×6 @ 75, 80%
4 @ 85%
3 @ 90%
2 @ 95%
CONDITIONING:
8 min AMRAP of:
5 Ground to shoulder with a bumper plate 45/25 # Left Shoulder
5 bumper plate shoulder squats Left Shoulder 45/25 #
5 Ground to shoulder with a bumper plate 45/25 # Right Shoulder
5 bumper plate shoulder squats Right Shoulder 45/25 #
TUESDAY
STRENGTH:
15 minutes to find a 1 RM in the complex:
2 Cleans + 2 Push Presses
-then-
EMOM 10 min:
1 complex @ 85% of 1RM from today
WEDNESDAY
“Cindy Sandwich”
10 min AMRAP
5 Pullups
10 Pushups
15 Squats
-12 minutes to find a 5RM Back Squat-
10 min AMRAP
5 Pullups
10 Pushups
15 Squats
THURSDAY
10 minutes to find a 5RM OHS
-then-
“Nancy”
5 Rounds for Time:
400m Run
15 OHS @ 95/65#
Compare to Jan 21, 2013 & Sep 23, 2013
FRIDAY
CONDITIONING:
EMOM 24
1st min: row 16/12 cals
2nd min: 100m Farmer’s Carry with 53/35# in each hand
3rd min: rest
SKILL/GYMNASTICS:
(for quality, not time)
50 strict TTB
SATURDAY
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5x body weight
Bench Press 1x/.75x body weight
Power Clean .75x body weight
Athletes will share racks, barbells, and spotting as required.