7-19-16


Strength

*Notice changes in percentage from last week.

Front Squat:
Every 2:00 for 12:00 (7 total sets) reps of – 5/4/3/1/5/4/3
*Use 100% of your 5rm for all sets. I.E. Increase weight even more.
Conditioning 

With a running clock…

EMOM for 9:00 (10 rounds)-
12/9 Calorie Row
At the 10:00 mark…
40 TTB
30 OHS 135/95#
20 Ring dips
For time.
-Advanced –

With a running clock…
EMOM for 9:00 (10 rounds)-
15/12 Calorie Row
At the 10:00 mark…

40 TTB
30 OHS 155/105#
20 Muscle-Ups
For time.
-Extra-

20 min cardio session. Bike, run, row or some combination of the three that equals 20 min. Keep heart rate at or around 140-150. 

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