Warm-up
Conditioning (part 1)
Every 90 sec for 9 min:
• 200 m Row
• Max Wall Balls 20/14#
Conditioning (part 2)
For time:
• 80 Pull-ups
Each time you drop from the bar:
• 20 Push-ups
• 200 m Run
Mon, Nov 28, 2022
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70%
• 5 reps at 75%
• 5 reps at 80%
Front Squat
• 5 reps at 60% of 1RM
• 3 x 5 reps at 65%
12-10-8-6-4-2 reps:
• DB Bench Press
• Strict Pull-ups
Sat, Nov 19, 2022
Front Squat
• 5-5-5-5, 60-70% of 1RM
Back Squat
• 4-4-4-4, 75-80% of 1RM
Deadlift
• 3-2-2-1, 70-95% of 1RM
Conditioning
For max reps:
• Tabata GHD Sit-ups
• Tabata Deadlifts 115/75#
• Tabata Dumbbell Bent Over Rows 50/35#
• Tabata Bench Press 95/65#