Week of November 10-15, 2014

Monday

Back Squat (see percentages for this week)

7 Rounds for Time:
7-Thrusters 95/65#
1-Rope Climb
*7-Pull Ups = 1 Rope Climb

Tuesday
"Riley"
Run 1-1/2 Miles
150-Burpees
Run 1-1/2 Miles
 

Wednesday
Bench Press (see percentages for this week)

*pausing the 1st rep and touch and go remaining reps

*Do NOT perform the AMRAP at 70% as stated in the strength cycle

20 Minute AMRAP:
21-Bench 135/65#
21-Pull Ups 
 

Thursday
For Time:
100-Double Unders
21-Front Squats
21-Push Press
100-Double Unders
15-Front Squats
15-Push Press
100-Double Unders
9-Front Squats
9-Push Press
*Barbell weights 115/75#

 

Friday
Conventional Deadlift 1 Rep Max

4 Rounds for Time:
45 second L-Sit Hold
30-Deadlifts 135/95#
15-HSPU

 

Strength Percentages for the week:

After a progressive warm up complete

3 x 70%

3 x 80%

Rep Test x 90%

AMRAP x 70%

*using 90% of your 1RM as the training max