Monday 1.18.16

Essentials:
A.
12min
Back Squat
Work Up to 77% of 3rm and perform 1 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight

B.
12min
Deadlift
Work Up to 72% of 1rm and perform 3 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight

C.
For Time:
Row x 18 cal
Front Squat x 12 reps
Bar facing Burpees x 6 reps
Rest 3min
Box Jump x 18 reps
Push Press x 12 reps
Bar Facing Burpee x 6 reps

Fitness:
A.
12min
Back Squat
Work Up to 82% of 3rm and perform 1 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

B.
12min
Deadlift
Work Up to 75% of 1rm and perform 3 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

C.
For Time:
Row x 21 cal
Overhead Squat x 15 reps 75/55
Bar Facing Burpee x 9 reps
Rest 3min
Box Jump x 21 reps 30/24
Thruster x 15 reps 75/55
Bar Facing Burpee x 9 reps

Performance:
A.
12min
Back Squat
Work Up to 87% of 3rm and perform 1 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

B.
12min
Deadlift
Work Up to 80% of 1rm and perform 3 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight

C.
For Time:
Airdyne x 21 cal
Overhead Squat x 15 reps 115/75
Bar Facing Burpee x 9 reps
Rest 3min
Airdyne x 21 cal
Thruster x 15 reps 115/75
Bar Facing Burpee x 9 reps
+
Competitor Session 2:
A.
Every 3min For 15min
Clean complex (1 Squat Clean + 2 Front Squats + 3 Thrusters) x 1 rep 70%(+10lbs) C&J
*If you made all 5 sets last week then add the weight; if you didn’t make all the sets then stay at the same weight

B.
For Time:
Squat Clean x 20 reps 155/95
Handstand Push Up x 20 reps (If able to do 20 reps fresh UB then use a deficit for this workout)

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