Week of November 3-8, 2014

Monday

Back Squat (see percentages for this week)

3 Rounds For Time:

30 Second Hanging L-Hold

20-Pull Ups

10-Thrusters 135/85# 

 

Tuesday

Shoulder to Overhead (see percentages for this week)

21-15-9 For Time:

OHS 115/75#

Toes 2 Bar 

 

Wednesday

Bench Press (see percentages for this week)

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

3 Rounds For Time:

400 Meter Run

21-SDHP 75/55#

12-Lateral Burpees Over Bar

 

Thursday

2 Minute AMRAP:

Stone to Shoulder 150/110#

 

3 Rounds For Time:

400 Meter Run 

30-Squats

20-Push Press 115/75# 

 

Friday

Axle Deadlift 1RM

3 Rounds For Time:

400 Meter Run

21-Hang Power Snatch 95/65#

12-Chest to Bar Pull Ups

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 65%

5 x 75%

Rep Test x 85%

AMRAP x 65%

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