Thursday, 11-29-18
Deadlift-9 sets
3×3 @ 75% of 1 RM
3×3 @ 82.5%
3×3 @ 87.5%
4 RFT
30 Wall Ball 20/14
20 Deadlifts 185/125
10 HR Push Up
* 18 min Cap*
Deadlift-9 sets
3×3 @ 75% of 1 RM
3×3 @ 82.5%
3×3 @ 87.5%
4 RFT
30 Wall Ball 20/14
20 Deadlifts 185/125
10 HR Push Up
* 18 min Cap*
For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*
Strength/Skill – “Bear Complex” Without letting go of the bar, or resting it on the ground complete 7 reps of the sequence for 1 round. Do 5 rounds increasing the load per round: -Power Clean -Front Squat -Push Press -Back Squat -Push Press
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
3 R.F.T. ___________ 30 yd. 20 yd. 10 yd. Shuttle 25 K.B. S.D.H.P. 53/35 15 Floor Presses 135/95 20 K2E 10 Front-Racked Alternating Reverse Lunges 135/95 Same bar for Lunges and Floor Press
Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″
Strength: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3 reps Push Jerk 5-5-5-5 reps Five rounds for time of: 20 ring dips 50 D/U’s 15 min CAP