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

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A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb