Short Week, Short Shorts

Going to throw a little bit of a curveball this week.  We’ve got Murph on Monday and an open day on Tuesday so we’re going to do things a little differently and give ourselves a leg up the summer squats.

Tuesday, May 26, 2015–open gym
1) If you did Murph, please come in to ride the bike, do some squats, roll out, get your recovery going
2) If not, let’s get after some barbell complexes
5 sets of 8-12 reps/exercise: Deadlifts, Rows, Hang Cleans, Push Press, Back Squat, Good mornings

Wednesday, May 27, 2015
Warmup/Btw Sets: Trainer’s Choice!
Strength: Press/Bench, 50 reps in 20 min
Conditioning: “James Paul”
3 rounds for time of
30 db snatch (35/20)
100 single unders
15 burpees

Friday, May 29, 2015
Warmup: Squat mechanics
Strength: Work up to training max on squat
*Training max: a heavy single that you could likely do for one more rep
Write that # down and then do drop set of 8-12 at 70% of that weight
Conditioning: Triple Shot
1) Set of 30 very light Romanian Deadlift (no more than 95/65)
2) 10 rounds of 10 ring rows and 15 glute bridges
3) Run 400m

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