Friday 151009
/In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single
For Time:
30 Bench Press (BW/.7 BW)
30 Shoulder Press (.7 BW/.5 BW)
30 Strict Chin Ups
A.
30 Cal Row
30 Wall Ball, 20#
30 Toes to Bar
30 Deadlift, 185/135#
30 Burpee Box Jump Overs, 24/20"
30 Deadlift
30 Toes to Bar
30 Wall Ball
30 Cal Row
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes
D.
Every 5 minutes, for 15 minutes (3 sets), for times:
40 Calories of Assault Bike
Go hard each set!