Mon, May 18, 2015

Warm-up
3 rounds:
• 100 m Row
• 20 m Walking Lunges

3 rounds:
• 10 Air Squats
• 10 sec Goblet Squat Hold 53/35#

Strength
Front Squat
• 5 reps @ 50% of 1RM
• 3 sets of 5 reps @ 60% of 1RM

Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 60% of 1RM
• 6 reps @ 65% of 1RM
• 4 reps @ 70% of 1RM

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
21-15-9 reps for time of:

Squat Cleans 135/95#
Chest-to-bar Pull-ups