Friday 080715

Friday 080715

WORKOUT OF THE DAY

LOWER DE

Kang Squat 4x8

4x16 Weighted Box Step Ups (at parallel)

4x16 One Arm KB/DB OH Squat (8/side)

CONDITIONING

Sprint Intervals Rest 1:1

4x Sprint 100

4x Sprint 200

 

 

 

RECIPE

"Paleo Peach Crisp" on Elana's Pantry. Yum!

 

**COMPETITION CLASS**

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

A.
Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85

C.
Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes

D.
Complete as many rounds and reps as possible in 12 minutes of:
1 Legless Rope Climb (15′)
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)

 


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