7/13/15

MONDAY

Strength: Front Squat

  • 5 x 55%
  • 5 x 65%
  • 5 x 75%
  • 5 x 80%
  • 5 x 85%
    • Add 10 lbs to your previous 1RM for percentages
      • (If you found a new max two weeks ago on your 1 rep set, then use that instead of adding 10 lbs)

MetCon: EMOM

  • Minutes 1-3: 5 Thrusters at (95/65)
  • Minutes 4-6: 5 Thrusters at (105/75)
  • Minutes 7-9: 5 Thrusters at (115/85)
  • Minutes 10-12: 5 Thrusters at (125/95)
  • Minutes 13-15: 5 Thrusters at (135/105)
  • Minutes 16-18: 5 Thrusters at (145/115)
  • Minutes 19-21: 5 Thrusters at (155/125)
  • Minutes 22-24: 5 Thrusters at (165/135)
    • When you can no longer perform the 5 thrusters within the minute allotted, you are done
    • If you cannot make it to minute 13, run a penalty lap for every minute under 13
      • Example: if you fail out at minute 9, run 4 laps

Post-Workout:

  • Couch Stretch
  • Pigeon Stretch