170612

Training Plan for Monday, June 12th, 2017

Wow with Class:
4 Rounds:
30 Burpees Over the Bar
20 Toes-2-Bar
10 Overhead Squat 155/105, or 65% 1RM

Strength
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Power Clean
Week 2:
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

*1 minute rest in-between sets

Conditioning
5 Rounds, 8 Min EMOM, alt*:
Wallball 30/20
Cal Row

*3 min Rest in-between rounds.
**Try to increase 1-2 reps each week for each movement.