Monday!
Warm up:
2:00 min monster walks
15 banded squats
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups
Boom Lite:
Warm up:
2:00 min monster walks
15 banded squats
A.
Four sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Burpees
For those who would like to do 17.3 see the RX’d version below in black
and the scaled version in blue.
Prior to 8:00, complete:
3 rounds of:
6 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
6 squat snatches, 95/65 lbs [45/35 lb.]
Then, 3 rounds of:
7 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
5 squat snatches, 135/95 [75/55 lb.]
*Prior to 12:00, complete 3 rounds of:
8 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
4 squat snatches, 185/135 [95/65 lb.]
*Prior to 16:00, complete 3 rounds of:
9 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
3 squat snatches, 225/155 [115/75 lb.]
*Prior to 20:00, complete 3 rounds of:
10 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
2 squat snatches, 245/175 [135/95 lb.]
Prior to 24:00, complete 3 rounds of:
11 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
1 squat snatch, 265185 [155/105 lb.]
*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.
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