1.16.18

Record your point total from yesterday!

A. Strength

30 minutes to find 1RM in each lift 10 minutes at each lift

Squat

Shoulder to Overhead

Deadlift

*Front or Back Squat may be done just be sure to record which you did. **Shoulder to Overhead may be done sitrct press, push press, push jerk or split jerk. ***Recommended warm up scheme 10-5-3-1-1-1

B. Conditioning

“Fran”

21-15-9 Thrusters 95/65 Pull Ups

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike