Session A
FRONT SQUAT
A. FIND 1RM
Set #1 – 3rep@70% of 1RM Front Squat
Set #2 – 3rep@73% of 1RM Front Squat
Set #3 – 3rep@76% of 1RM Front Squat
Set #4 – 2rep@80% of 1RM Front Squat
Set #5 – 2rep@85% of 1RM Front Squat
Find 1RM
STRENGTH
B1. DEFICIT DEADLIFT
FIND 5 MAV
B2. DEFICIT DEADLIFT
2X5@90%A2
C1. ROMANIAN DL
31X1 6 reps x 4 set - 90” rest
C2. Banded Knee Curl(prone)
20x1 6-8 rep x 3 set - 1’ rest
Session B
CONDITIONING
D. FRIDAY - "GUN SHOW"
“Gun Show” For Time with a 20:00 Cap: 50 Barbell-Facing Burpees 50 Sumo Deadlift High Pulls (115/80)
35 Burpee Box Jumps (24′′/20′′) 35 Dumbbell Power Cleans (50’s/35’s)
20 Burpee Box Jump Overs (24′′/20′′)
20 Bar Muscle-Ups
If we reach the 20:00 time cap, add :01 for each repetition not completed.
A-C1-C2-D.