30 December 2014 30 December 2014
Tuesday 30 December 2014 '30 December 2014'

Athletic conditioning 0930/1930

Add 5 lbs to your 1rms for bench and shoulder press. Add 10 lbs to your squats and deadlifts and recalculate using new numbers.

Strength
Shoulder Press and Deadlift:
5 @ 65%, 5 @ 75%, M.E. @ 85%

MetCon
15 min AMRAP
250m Row
10 Plate burpees
10 Alt walking lunges w/plate overhead (45/25)
10 Toes to bar

0530, 1730 & 1830

BBG:

Hang Clean (from power position): 5 attempts to work to a max single

Conditioning:

4 rounds of:
1:00 ME DU
1:00 ME Pull-ups
1:00 ME Burpees
1:00 Rest

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