Friday 9-21-18

Skill Conditioning

Every 2:00 x 6 Rounds:

200 Meter Run

Max Push Press@50%1rm Until the 1:30 Mark. Rest 30 seconds and repeat.

"Body Armor" 4 Rounds.

A) Dumbbell Strict Press: Build to a Heavy Set of 7

B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)

C) Weighted Strict Pull-up: Build to a Heavy Set of 3

D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)

Wednesday 9-19-18

1) Front Squat- Build to a moderately heavy set of 10. The goal is heavy stimulus. Resist the urge to try and PR.

“Fight Club”

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups

1 Minute Assault Bike Calories

1 Minute Rest

Accessory: 4x15 walking lunges weight if possible.