14 December 2015 14 December 2015
Monday 14 December 2015 '14 December 2015'

Steve

Level 2

1. Warm-up
a. Reverse hyper 3×12 – work up to 50% of your 1RM back squat
b. 3 Rounds
12 Dumbbell box step-ups
2 Legless rope climbs

2. OLY
Power clean 5×5 @75% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
6 Rounds
16 CTB pull-ups
8 Push jerk 165/110lbs

5. Interval Work
10 Rounds
15 Wallballs 30/20lbs
15 Lateral box jump-overs 24/20″
Rest 30 seconds

Level 1

1. Warm-up
a. Reverse hyper 3×12 – work up to 50% of your 1RM back squat
b. 3 Rounds
12 Dumbbell box step-ups
2 Rope climbs

2. OLY
Power clean 5×5 @75% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
6 Rounds
16 Pull-ups
8 Push jerk 135/85lbs

Base

1. Warm-up
3 Rounds
12 Box step-ups
2 Rope walk-ups

2. OLY
Power clean 5×5 @75% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
6 Rounds
16 Ring rows
8 Push jerk 95/55lbs


 

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