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Tuesday 7/28

Strength

Front Squat

3 Sets of 2 @ 70% of 1RM 2 Sets of 2 @ 75% of 1RM


Conditioning

3 Rounds for Time:

50 Lunges

15 Chest to bar Pullups

10 Hang squat clean and push jerks (95/65)


RX+

3 Rounds for Time:

50 Lunges

7 Bar Muscle ups

10 Hang squat clean and push jerks (135/95)

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Friday 10/30

Shoulder Press 3x3 Shoulder Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps + @ 90% A Quiet Place For Time: 30-20-10 Chest to Bar Pull Ups 15-10-5 Overhead Squats (95/65) RX+ (1

Thursday 10/29

Accessory Work 3 rounds 10 Strict Pullups 10 Push ups RX+10 Deficit Pushups 15 Barbell Glute bridges Conditioning The Silence of the Lambs Teams of 2 2 Rounds 100 Stick Sit Ups *Partner dead ha

Wednesday 10/28

Clean & Jerk 1x1 10 minutes work up to Heavy Squat Clean and Jerk (squat) It 15:00 Amrap 150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shu

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