Jan 4, 2015
Strength
Fitness: 3×5 Front Squat
Performance: 1RM Front Squat (or BS if tested FS last week)
If for whatever reason you are not testing, work up to a heavy triple Hang Clean, then two drop sets at -5% & -10%
Conditioning
3 Rounds:
- 7 power cleans (155/105)
- 10 Front Rack Lunges (155/105)
- 15 Pull Ups
Jan 2, 2015
Working in teams of three:
- 15 minutes to find a 3RM overhead squat. One bar per team.
3 minutes to clean up, then 20 minutes, as many rounds as possible, OPWAAT:
- 90 Wall Ball (20/14)
- 250m Row Relay
- 90 Dumbbell Snatch (75/45, alternate hands)
- 250m Row Relay
- 90 Deadlift (185/130)
Jan 1, 2015
Lots of stuff on the calendar for 2015!
Strength
Fitness: 3×5 Back Squat LP
Performance:
Deload, Squat 6x 2-4 (FS-BS) @ 70%
Or Test 1RM BS if you deloaded last week.
Conditioning
20 minutes, as many rounds as possible:
- 5 Burpees
- 1-16′ Rope Climb
- 30 Double Unders
