Tuesday 9.10.19

Tuesday
9.10.19

Strength
Deadlift 4x6
Work off of 70-75% of your deadlift max if you got a chance to test this last week. If you don't have a 1RM but did this last week add a small amount of weight (10Lbs or so) onto the weights used last week for the 4x6. If neither find a challening weight and execute across all 4 sets.

Conditioning
3x4 Min AMRAP, Rest 1:00 between each
Buy-in:
50 Wall-Balls
In remaining time perform as many reps as possible of the barbell complex:
Power Snatch
Hang Power Snatch
Overhead Squat

L3- 115/85
L2- 85/65
L1- A weight that allows at least 2-3 reps of the complex to be strung together when tired.

Stretch- Shoulders, Quads

SUMMER READY CLASS

Strength
30-20-10
Dips
Push-Ups
DB seated shoulder press

Core
100 V-Ups for time
Every rest perform :45 sit-up hold halfway into sit-up (sit-up to the midpoint and hold 45 sec)

Conditioning
8 Min AMRAP:
30 Plate ground to overhead 45/35
20 Jumping Lunges
10 Burpees