Friday 14June13
Fitness
A. 3×5 Back Squat
B. 15 Minute AMRAP
10 Push Press (95/65)
Row 300m
10 Goblet Squats (20/16)
Performance
A. OHS 5×1
B. FS 4×2
C. BS 3×3
D. SP 5×1
E. PP 4×2
F. PJ 3×3
*Goal is to increase load on each of the 12 sets within the Squat Segment or Pressing Segment.
Example for Squat:
OHS: 175-185-195-205-215
FS: 235-245-255-265
BS: 285-295-305
*If you fail on a set, DO NOT “make it up.” Count it as a fail and move on.
*Take 90 seconds rest after each set.