Monday 6.15.15

Essentials:
A
10 Sets
Front Squat x 1 rep 65%
On the min Marks

B.
6 Sets
KB Goblet Walking Lunges x 45sec
On the 2min Marks

C.
3 Rounds each for time:
5 Rounds
Front Squat x 3 reps 65%
Burpee x 1
Rest 3min

Fitness:
A
10 Sets
Front Squat x 1 rep 75%
On the min Marks

B.
6 Sets
Barbell OverHead Walking Lunges x 45sec 45/35
On the 2min Marks

C.
3 Rounds each for time:
5 Rounds
Front Squat x 3 reps 185/125
Burpee Over Bar x 1
Rest 3min

Performance:
A
10 Sets
Front Squat x 1 rep 85%
On the min Marks

B.
Squat Clean from Blocks above Knees
12min to build up to a 1RM

C.
3 Rounds each for time:
5 Rounds
Squat Clean x 1 reps 225-235-245/165-170-175
Jump Over Bar x 1
Rest 3min
+
Competitor Session 2:
10 Sets
Airdyne x 1min Easy Pace 65%
Airdyne x 1min Moderate Pace 75%
Airdyne x 1min Tough Pace 85-90%