11-11-16


Strength

Thrusters 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1 + @ 95%

(Base these percentages off of 90% of 1 RM)
—****( +) on the last set means, do the max reps you can with that weight, with the goal of setting a rep record at every session.****—-

Conditioning 

“Cindy”= 5 Pullups/10 HR Pushups/15 Air Squats

For time:
1 round of Cindy
Run 400m
Rest 2:00
2 rounds of Cindy
Run 400m
Rest 2:00
3 rounds of Cindy
Run 400m
Rest 2:00
4 rounds of Cindy
Run 400m

*The goal here is testing working 400m intervals. Yes, you should go all out on each round. Don’t conserve.
-advanced- 

Do the above plus…

Rest 2:00

5 rounds of Cindy 

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