Wednesday 2014.09.03
Strength
1a) Bench Press – 3×5 linear progression
1b) 3 x 2 16′ rope climb, legless if possible
Conditioning
4 Rounds:
- 8 Shoulder to Overhead (155/105)
- 8 Ring Dips – no kipping
- 400m run
1 min rest
15 minute time limit
Tuesday 2014.09.02
Strength
Fitness:
Back Squat – 3×5, Linear Progression
Performance:
Back Squat – work up to a 5RM for the day, no failures. Then, two drop sets at 90%
Conditioning
30-20-10
- Goblet Walking Lunges (70/53)
- Toes to bar