Monday July 22, 2013

Strength focus:

Push Press (based upon your 1RM)

5 x 40% (warm-up set)

5 x 50% (warm-up set)

3 x 60% (warm-up set)

3 x 70% (1st working set)

3 x 80% (2nd working set)

3+ 90% (to failure)

 

Then:

For Time:
10 minute AMRAP of:
400 M Run buy-in (does not count towards score)

3 deadlifts (use 70% of athlete’s 1 rep max from last week)

6 lateral burpees over the bar

 

Then immediately a 3 minute AMRAP of kettlebell swings 53/35 - eye level

*No rest, 13 minutes of continuous work