10/21/2014
PREWOD:

- Strength -

Press = ..  Phase 2 (page 2 on spreadsheet)

3rd week, this is your WORK WEEK!

Warm-up 2-3 sets to your first %
 
Beginner (0-4Months)
  • 1x3 @75%
  • 1x3 @85%
  • 1x3 @95% <------ Max OUT!
Intermediate (4+ months)
  • 1x5 @75%
  • 1x3 @85%
  • 1x1 @95% <-----MAX OUT!!

-Then- (everyone)

3x10 @ 40-60%

METCON:
10/21/2014

Met-Con

3rounds, each for time of: (90 sec rest between rounds)

  • 5 - Power Clean (135/95)
  • 10 - Hand Release Push Up
  • 15 - Air Squat
  • Sprint 200m

Beat your best time each round.

Time

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