29 June 2015 29 June 2015
Monday 29 June 2015 '29 June 2015'

1. Warm-up – Level 2
Run 400m
30 Strict pull-ups

2. Strength
A. Back squat speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.
B. Strict Press 5×4 @80% +5lbs – Focus on bar speed

3. Met-Con
Every 3 minutes for 4 rounds (12 minute running clock)
Row 250/200m
25 Wallballs 20/14lbs
Rest remainder

4. Extra
AMRAP 8 minutes
8 HSPU
4 Box jumps 30/24”

1. Warm-up – Level 1
Run 400m
15 Pull-ups

2. Strength
A. Back squat speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.
B. Strict Press 5×4 @80% +5lbs – Focus on bar speed

3. Met-Con
Every 3 minutes for 4 rounds (12 minute running clock)
Row 200/150m
20 Wallballs 20/14lbs
Rest remainder

4. Extra
AMRAP 8 minutes
8 HSPU
4 Box jumps 24/20”

1. Warm-up – Base
Run 400m
15 Ring rows

2. Strength
A. Back squat speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.
B. Strict Press 5×4 @80% +5lbs – Focus on bar speed

3. Met-Con
Every 3 minutes for 4 rounds (12 minute running clock)
Row 200/150
15 Wallballs 14/10lbs
Rest remainder

4. Extra
AMRAP 8 minutes
8 HSPU from a box
4 Box setups 24/20″

Be Sociable, Share!