Friday 2014.06.27
Strength
Fitness: 3×5 Back Squat (+0-5 lbs)
Performance: 3RM Back Squat
Conditioning
30-20-10:
- Single Arm KB Thruster (53/35) (split reps between sides)
- Pull Ups
Strength
Fitness: 3×5 Back Squat (+0-5 lbs)
Performance: 3RM Back Squat
Conditioning
30-20-10:
Strength
Fitness: 3×5 Back Squat (+0-5 lbs)
Performance: 4×5 Back Squat (+0-5 lbs)
Conditioning
“Helen”
3 rounds for time:
Teams of four, one person working at a time except where specified:
30 minute time limit.
Atomic Teamer
Strength
Fitness:
1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)
Performance:
1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)
*Add between zero and five pounds to your last 3×5 or 4×5.
Conditioning
“Fran”
21-15-9:
Strength
1) Work up to a heavy 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean
2) Every minute on the minute for 10 minutes
Conditioning
“Helen”
3 rounds for time of: