*Thursday’s Programming Is A Changing HERE
**Parking Issues HERE
1) Row: 20 x 250m
Rest 60 seconds between efforts. Goal is maintainable efforts.
2) Back Squat: Every 2:00 x 9 sets
Sets 1-3 – 5 Reps
Sets 4-6 – 3 Reps
Sets 7-9 – 1 Rep
Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.
100 Air Squats
50 Power Cleans 135/95
4) Single Leg Kettlebell Deadlift: 4 sets of 10/side
Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other.
5) Safety Bar Good Morning: 3 sets of 15
Rest 90-120 seconds between sets. Load as deemed fit.
6) Sled Drag: 400m @ Bodyweight
Focus on smooth and steady, this is not for time.
7) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE