Wednesday, 8-25-17

10 RFT 250m Row 4 Man Makers 25/20   Strength: Back Squat 2X10 Empty Bar 7@60% 7@65% 3@70% 3@75% [email protected]%

Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max   3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25    

STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight   ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 THRUSTERS 155/115 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS

no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…

Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build     For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*

Strength/Skill – Weighted Push-up 5-5-3-3-1-1 For time: 50 Ab-mat sit-ups 25 Box jumps 24″ (20″) 5 Deadlifts 315/225 40 Ab-mat sit-ups 20 Box jumps 24″ (20″) 4 Deadlifts 315/225 30 Ab-mat sit-ups 15 Box jumps 24″ (20″) 3 Deadlifts 315/225 20 Ab-mat sit-ups 10 Box jumps 24″ (20″) 2 Deadlifts 315/225 10 Ab-mat sit-ups 5…