Monday, January 16, 2017

Warmup (10 min): Squat–spotting practice on sets of 5 @40-50%
Strength/Max Effort (30 min): Squat
Level 1: 5 sets of 5
Level 2 and RX: 60% x 4, 70% x 3, 80% x 2, 90% x 1
Work to heavy single under coach’s guidance with 2-3 minutes rest between attempts
Conditioning (15 min): AMRAP 8 min
15 pushups, 20 kb swings, 25 situps, 30 air squats
Level 1: 10s of each movement every 90 seconds
Level 2: Rep scheme as written, weight of your choosing
RX: Rep scheme as written, All movement to standard and 53/35 for swings
Cashout (5 min): Couch stretch, 90 sec/side