Monday 9am-1pm Only *****05/26/2014***** Strength/Skill Week 2 Back Squat 80% of 1RM Set 1 - max reps Set 2 - max reps Front Squat Work up in sets of 3 till can no longer complete 3 ***must finish higher than last week ***start your jumps higher from previous week by 2.5, 5, or 10lbs per side and finish higher Back Squat Paused - work up to sets of 3 with 3 second pause till no longer complete 3 ***must finish higher than last week (5-10lb higher then last week) ***start your jumps higher from previous week by 2.5, 5, or 10lbs per side and finish higher ******IT IS IMPORTANT TO KEEP TRACK OF ALL YOUR WORKING SETS FOR ASSISTANCE MOVEMENTS AS WELL AS FOR PRIMARY****** ***DO NOT FAIL ON ANY REPS ***WORK UP SLOWLY ***SMALL JUMPS ON ALL SECONDARY MOVEMENTS Metcon (start at 50min into the hour) 6min Ladder (RX 95/65) 1 Hang bear complex (hang power clean/FS/shoulder to overhead/BS/behind the head shoulder to overhead) 1 Hang power snatch 2 Hang bear complex 2 Hang power snatch 3/3..4/4..5/5 ****If you drop bar at anytime you must perform 3 over the bar facing burpees**** Conditioning : Half Murph 800m Run 50 Pull-ups 100 Push-ups 150 Air squats 800m Run
Posted on: Mon, 26 May 2014 00:16:01 +0000
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