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S&C 3/6/19

STRENGTH:

PRESS

3X5 ADD 2-3 LB TO 2/20/19

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

6 BAR ROLL OUTS

8 DB FLOOR PRESS

6 EACH SIDE. SIDE PLANK REACH THROUGH AND OVER

8 SIDE SQUATS W/DB OR KB

150M ROW

S&C 3/5/19

EMOM-AS LONG AS POSSIBLE

POWER CLEANS (MAX WEIGHT 115/85)

1 REP ON THE FIRST MINUTE

2 REPS ON THE SECOND MINUTE

3 REPS ON THE THIRD MINUTE

ECT…

S&C 3/4/19

STRENGTH:

BACK SQUAT

TEMPO SQUAT 3 SEC DOWN, 3 SEC UP

SUBTRACT 20% OF YOUR LAST BACK SQUAT

 

CONDITIONING:

3 ROUNDS FOR TIME

400M RUN

10 KBS

10 BALL SLAMS