Monday, March 23, 2015–5:45, 7, 9:30, 12, 5:30, 6:30 PM
Strength: Squat 50, 60, 65, 70, 75 x 5, 80% x 3 (no plus set–maxing next week)
Conditioning: Benchmark Test, “Ret Living Dead”
2 rounds, rest 3 min between rounds–Score is total reps
Max Push Press from Rack (135/95), 30 seconds
Max Situps, 30 seconds
Max Air Squats, 30 seconds
**Use first round today as warmup round…lighter weight on PP to get shoulders warm
Tuesday, March 24, 2015–6, 9:30 AM, 12, 7 PM
Challenge: For time, accumulate
1500m row, 400 single unders…break up however
Wednesday, March 25, 2015–5:45, 7, 9:30, 12, 5:30, 6:30 PM
Strength: Bench/Press/Push Press 50, 60, 65, 70, 75 x 5, 80% x 3 (no plus set–maxing next week)
Conditioning: Benchmark Test, “Metal Baby”
2 rounds for time @53/35
40 kb swings
20 goblet squats
10 goblet cleans
5 kb reverse lunges/leg
Thursday, March 26, 2015–6, 9:30 AM, 12, 7 PM
Prowler if it’s nice, easy walks w/heavy weight
Friday, March 27, 2015–5:45, 7, 9:30, 12, 5:30, 6:30 PM
Strength: Deadlift 50, 60, 65, 70, 75 x 5, 80% x 3 (no plus set–maxing next week)
Conditioning: Short Benchmark Test, “KB Grace”
100 KB swings for time (53/35)
