(916) 798-3338

S&C 10/1/18

STRENGTH:

FRONT SQUAT

3X5 @65% OF LAST BACK SQUAT WEIGHT

 

CONDITIONING:

PAT’S B-DAY

FOR TIME:

400M RUN

3X

5 PULL UP

10 PUSH UP

15 AIR SQUATS

300M RUN

2X

5 PULL UP

10 PUSH UP

15 AIR SQUATS

200M RUN

1X

5 PULL UP

10 PUSH UP

15 AIR SQUATS

BLAME IT ON THS GUY! HAPPY B-DAY PAT!  WE ALL HOPE TO BE KICKING BUTT LIKE YOU AT 69!

S&C 9/28/18

STRENGTH:

DEADLIFT

3X5 ADD 5 LB

 

CONDITIONING:

8 MIN AMRAP

3 POWER CLEANS (MAX WEIGHTS 95/65)

3 TOES TO BAR OR REVERSE CRUNCH

6 POWER CLEANS

6 TOES TO BAR OR REVERSE CRUNCH

9 POWER CLEANS

9 TOES TO BAR OR REVERSE CRUNCH

KEEP ADDING 3 REPS

S&C 9/26/18

STRENGTH:

BENCH PRESS

3X5 ADD 2-3LB

 

CONDITIONING:

3 MIN AMRAP

PULL UPS (ANY GRIP)

REST 2 MIN

3 MIN AMRAP

PUSH UPS

REST 2 MIN

3 MIN AMRAP

PENDLAY ROWS

 

DO NOT GO TO FAILURE DURING THE AMRAPS.  SOLID POSITION AND REPS ONLY

S&C 9/25/18

18 MIN AMRAP

40/30 CAL BIKE OR ROW

45 SEC PLANK HOLD

20 DB BOX STEP UPS (25/15 AND 20” BOX MAX)

S&C 9/24/18

STRENGTH:

BACK SQUAT

3X5 ADD 5LB

 

CONDITIONING:

4 ROUNDS FOR TIME

50M FARMER CARRY (MAX WEIGHT 53/35)

200M RUN

15 BURPEES

S&C 9/21/18

STRENGTH:

DEADLIFT

3X5 ADD 5 LB TO LAST WEEK

 

CONDITIONING:

EMOM FOR AMRAP TO FAILURE:

3 POWER CLEANS

3 FRONT SQUAT

3 PUSH PRESS OR JERKS

(MAX WEIGHTS- 135/95)