083120-090420


Monday 083120 STRENGTH DEADLIFT 1x6 @ 70% of 2RM (Light-Moderate) 1x4 @ 75% 1x2 @ 80% *Deload Week Prior to Retest of 2RM Next Week -- Move Well! (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 1000/800m Row 10 Front Rack Lunges (115/75)|(75/55) 20 Sumo DL High Pull 10 Front Rack Lunges (Score is Time) Tuesday 090120 STRENGTH BACK SQUAT 1x6 @ 70% of 2RM (Light-Moderate) 1x4 @ 75% 1x2 @ 80% *Deload Week Prior to Retest of 2RM Next Week -- Move Well! (Score is Weight) WORKOUT "TABATA" 8 SETS EACH (:20 on /:10 off) TABATA 1 - Max WB Front Squats (20/14)|(14/10) TABATA 2 - Max Push-Ups TABATA 3 - Max Wall Balls -Rest :30 b/t Each Tabata- (Score is Reps) Wednesday 090220 WORKOUT FOR TIME 21-15-9 Power Snatch (95/65)|(65/45) Pull-Ups (Score is Time) COOL DOWN FOR RECOVERY 200m Walk Nasal Breathing Only 2:00 Foam Roll Lat (R) 2:00 Foam Roll Lat (L) (No Measure) Thursday 090320 WORKOUT 4 SETS* 35/25 Cal Bike 12 Burpees -Rest 3:00 b/t Sets- *Suggested 3:00 Cap Each Set (Score is Slowest Time)

Midline Finisher

Accumulate 3:00 Plank Every time you break

15 Hollow Rocks

15 Supermans

Friday 090420 STRENGTH STRICT PRESS 1x6 @ 70% of 2RM (Light-Moderate) 1x4 @ 75% 1x2 @ 80% *Deload Week Prior to Retest of 2RM Next Week -- Move Well! (Score is Weight) WORKOUT AMRAP x 12 MINUTES 5 DB Waist to Overhead (50/35)|(35/20) 10 DB Push Press 40 Double Unders (Score is Rounds + Reps)

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