Thursday, January 30, 2014

Strength/Skill

1.) Weighted step ups (box just below knee) 3x10 (5 each leg AHAP)

2.) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.

3.)  Back Squat:

 1X8@75%

 1X5@80%, 

 1X3@85%, 

 1X3@90% 

quick up and down with no pause every set, rest 90 sec.

Conditioning

12 minutes to complete:

30 Shoulder to OH 95/65#

20 Burpee Box Jumps 24/20"

15 TTB

20 Shoulder to OH 115/75#

30 Burpee Box Jumps 24/20"

15 TTB

ME Shoulder to OH 135/95#

in the remainder of the 12 minutes.