Monday 1-14-19

Strength

  1. Build up to a 5rm Thruster. Nothing too crazy. Like 90% Effort.

  2. Build up to a 3rm Deadlift. If your not feeling it build up to a 5 rm barbell bridge.

Motor

4 Minute Amrap

10 Power clean and push press Rx+ 115,80 Rx 95,65 Fit 65,45

10 Chest 2 bar pull ups

Rest 2 minutes

4 Minute Amrap

10 Power clean and push jerk Rx+ 135,95 Rx 115, 80 Fit 95,65

10 Chest 2 bar pull ups

Rest 2 minutes

4 Minute Amrap

10 Clean and Jerk(Any Style) Rx+ 155,105, Rx 135,95 Fit 115,80

10 Chest 2 bar pull ups

Monday 1-7-19

Strength

  1. Back Squat- 1rm. Build up to 93% and then set up PR attempt. Make sure you have a spotter or Safety Spotter Arms set up in the proper position.

Motor

“Dark Soul”

21-15-9

Lunges Rx+(135/95) Rx (95,65) Fit (65,45)

Single Arm KB Swings Rx+(70,55) Rx(55,35) Fit (35,25)

Toes 2 Bar