Saturday's Training:
A. Front Squat @85% 1RM; 4-5; rest 3 minutes x4
B. BB Reverse Lunge in front rack from 6" Step; 5-7; rest 1 minute between legs x4
+
5 Minute AMRAP:
Row 150m
5 Burpee Pull Ups
5 Box Jumps - 27"
***Rest 3 minutes***
5 Minute AMRAP:
AirDyne for 15 calories
5 Burpee Pull Ups
5 Box Jumps - 27"
***Rest 3 minutes***
5 Minute AMRAP:
Run 200m
5 Burpee Pull Ups
5 Box Jumps - 27"
RESULTS:
A. Used 245# all sets - x5,4,4,4
B. 95# x7, 115 x7, 125 x7, 130 x7
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AMRAP #1: 3 Rounds + 150m Row + 1 Burpee Pull Up
AMRAP #2: 3 Rounds
AMRAP #3: 3 Rounds
Monday's Training:
A. OHS - 5,3,1; rest 3 minutes
B. Squat Snatch Tech Work - 7 minutes
C. DB Walking Lunge - 12-16 steps; rest 90 seconds x4
D. GH Raise vs. Blue Band; 12 reps; rest 45 seconds x4
RESULTS:
A. 185#, 195, 200 (x2)
B. Worked up to 165#
C. 55#/Hand x16 steps on first two sets, 70#/Hand x12 last two sets
D. Completed
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