A) STRENGTH
Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00
– Goal: Beat last weeks weight if you’re feeling good.
Rx+ Additional Training –
2) Power Clean + Front Squat + Jerk: 5 x 1 + 3 + 1 @75% of Jerk, every 60s.
3) Standing Box Jumps w. a vest – Accumulate 40 jumps to a challenge a height. Complete a set every 45-60s.
B) CONDITIONING
Crazy Train
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts
C) EXTRA CREDIT
– Global Foam Roll Hamstrings x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Kids class meets at 4:30pm
Barbell club meets at 6:30pm
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