Thursday
1.3.19
Strength/Power
Back Squat
Perform 3x4 with 85% of your 1Rm, then a single AMRAP set with 75% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week, add 5Lbs to your AMRAP set from last week and attempt to match/beat your rep count.
Conditioning
From minutes 0-6
Run 400M
Row 500M
Max Overhead lunges in remaining time
From minutes 6-12
Run 400M
Row 500M Max front rack lunges in remaining time
Level 3- 95/65
Level 2- 75/55
Level 1- Empty barbell, or a weight that allows for sets of at least 10 reps at a time on the barbell based on the overhead lunge. Scale monostructural distances to a point that allows at least 1:30 on the barbell in the first interval.