Wednesday, 3-30-16

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Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat

Tuesday, 3-29-16

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Strength:5X4 weighted Push Ups, Increasing weight 3 Rounds for time of: 400m Row 35 GHD sit-ups/ Weighted Sit Ups 35/25 30 Foot Handstand Walk / 20 Shoulder Taps 25 Chest-to-bar Pull-ups 20 Handstand Push-ups

Monday, 3 -28-16

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No 5AM class. Strength: 1 1/4 Back Squat 6X3 The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. For Time: 100 D/U’s 1 Rope climb 90 D/U’s 2 Rope Climbs 80 D/U’s 3 Rope Climbs 70 D/U’s 4 Rope […]