Friday 1.8.16

Warm Up:

3 rounds (NFT)

10 wallballs

5 inch worm walkout (no push-up)

3/side lunge stretch

WEEK 1 OF WENDLER STRENGTH CYCLE

Back Squat: (BASED ON 90% OF YOUR 1RM)

5 @ 65%

5 @ 75%

5+ @ 85%

* TESTING *

20 calorie airdyne

10 burpees

10 calorie airdyne

5 burpees

for time!

*This should be an all out sprint!!

*we will need to run heats, so please be patient :)

*record your scores for re-testing

METCON

21-15-9

Handstand push-ups

power cleans (135/95)

(10 minute time cap!)

*modification for hspu's is push press (95/65)

*athletes only get one bar, so if load is different for cleans & pp

you'll have to change weight back and forth.


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