Monthly Archives: September 2015

friday 9.25.15

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1. dynamic + mobility

2. Front Squat

5 reps @ 55%

3 reps @ 65%

1 rep @ 75%

1 rep @ 85%

1 rep @ 90%

1 rep @ 95%

Then Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM

3. 7-5-3

squat clean (235/165)

ring dip (40/30 weighted db  no kip)

friday 9.18.15

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1. coaches choice

2.  Front Squat

Every :90 for 5 rounds

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 rep @ 75%

1 rep @ 80%

2 min rest

Every two minutes, for 10 minutes (5 sets):

Front Squat

85% x 1 rep

85-90% x 1 rep

90+% x 1 rep

90+% x 1 rep

90+% x 1 rep

3.  7 amrap

6 burpee box jump overs (30/24)

8 ring dips