Mar 24

Mar

24

STRENGTH
Deadlift (1's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

CONDITIONING
20 rounds for time of:
1 Deadlift (185/135)
1 Clean (185/135)
1 Front Squat (185/135)
1 Shoulder-to-Overhead (185/135)

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Mar 23

Mar

23

STRENGTH
Press (1's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

Superset with Barbell Rows x 6-8 reps

CONDITIONING
10 min AMRAP of:
1000m ski
Build to 3RM Bench Press in time remaining*
*Men start at 135 and increase by 10lb each set (135x3, 145x3, 155x3 and so on)
*Women start at 65 and increase by 5lb each set

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