Week of December 28, 2014 to January 3, 2015

Monday

Back Squat (see training cycle below)

For Time:
100 Thrusters 135/85#

Tuesday

Bench Press (see training cycle below)

For Time:
100 Burpee Pull Ups
OR 
100 Burpee Box Jumps 24/20"

*If you can't do a pull up do the box jump version
*Pull Up Bar must be just out of reach
*May jump in to pull up
 

Wednesday 

8 am ONLY

Thursday
10 am ONLY

Friday 

3" Defict Deadlift 1RM

 

5 Rounds For Time:
50 Wall Ball
25 Pull Ups

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 75%

3 x 85%

Rep Test x 95%

 

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