MONDAY, AUG 16
STRENGTH
Front Squat
6×2 @ 70%
Warm up and perform 6 sets of 2 reps at 70% of your 1RM front squat. We tested our 3RM last week as a baseline, but percentages will be based on your 1RM. If you do not know your 1 rep max, perform your sets at a moderately challenging weight.
FINISHER – Reverse Lunges
3 sets:
12 suitcase reverse lunges, 6/leg
Hold a DB/KB in each arm at your side.
TUESDAY, AUG 17
STRENGTH
Strict Press
3×8
Perform a couple of warm up sets (~4 reps each) and then perform 3 working sets of 8 reps. it is hard to know what you can strict press for 8 reps so take your best guess for the first working set and add weight as needed. All 3 sets should be challenging.
METCON
AMRAP 14:
14/11 cal assault bike, or 18/14 cal bike erg
10 power clean (135/95)
6 push press (135/95)
WEDNESDAY, AUG 18
METCON
AMRAP 20:
15 CTB pull-up
30/24 cal row
60 double-under
THURSDAY, AUG 19
STRENGTH
Front Squat
6×3 @ 80%
This should certainly be challenging than Monday. Warm up and perform 6 sets of 3 reps at 80% of your 1RM front squat. If you do not know your 1 rep max, warm up to a challenging set of 3 and perform all your sets at that weight.
FINISHER
3 sets:
2 x [6 dual KB push press + 25m dual KB front rack carry]
Not related to the legs but we are focusing on front squat and pressing strength so we are hitting those shoulders in our finisher today.
Flow
Perform 6 dual KB push press (at the bay door) directly into the front rack carry to the end of the stairs. Turn around and repeat (6 KB push press at the stairs plus the carry back). Rest as needed, but the goal is to do one set of push press and one carry unbroken.
FRIDAY, AUG 20
STREGNTH
EMOM 15:
1 hang snatch
Start light and build in weight.
METCON
AMRAP 7:
7 DB burpee (2 x 50/35)
14 DB hang snatch, 7/arm (50/35)
DB Burpee: