Week of December 22-27, 2014

Monday

Back Squat (see training cycle below)

Five rounds for time of:
15 Hang Squat Clean 135/85#
30 Push-ups

Tuesday

Bench Press (see training cycle below)

"Tabata Something Else"
8 Rounds each for total score:
Pull Ups
Push Ups
Sit Ups
Squats

*May do in any order
*Must stay in each station for all 8 rounds
*1 minute break transitioning to next station

Wednesday 

8 am ONLY

Thursday
Merry Christmas!!!!

Friday 

5 pm & 6 pm ONLY

Conventional Deadlift 3RM

*No touch and go reps

*No dropping the bar

*Must reset on each rep

 

15 Minute AMRAP:

15 Double Unders

15 Sit Ups

15 Supermans
 

Strength Percentages for the week:

After a progressive warm up complete

3 x 70%

3 x 80%

Rep Test x 90%

 

*using 95% of your 1RM as the training max