Monday 7/17/2017

Skill

3 sets of:

8 front-foot elevated split squat (8L/8R) - loaded if possible

10 banded good mornings

5 seated box jumps - seat height below parallel


Strength

Back squat

Sport

5 @ 77.5%

5 @ 80%

3 @ 85%

-Superset with-

3x5 weighted strict pull ups - heaviest possible, +2-5lbs. Increase from last week


Fitness

5 @ 70%

5 @ 75%

5 @ 80%

-Superset with-

3x5-8 strict pull ups - use band assistance if needed


Life

3x5 - same weight across all sets; +5-10lbs. increase from last week if possible

-Superset with-

3x5-8 band-assisted strict pull ups


Metcon

Sport

3 rounds for time of:

15 thrusters 105/70

15 bar-facing burpees

 

Fitness

3 rounds for time of:

15 thrusters 95/65

15 bar-facing burpees

 

Life

3 rounds for time of:

15 thrusters - choose load

15 bar-facing burpees