Gym medium
Front Squats, Back Squats

Front Squat + Back Squat 4x(2+AMRAP at 30X0 tempo), increasing

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Every 4 mins for 16 mins: Front Squats, Back Squats and Box Jump Overs

Every 4 mins for 16 mins do: 7 Front Squats, 95/65 lbs 7 Back Squats, 95/65 lbs 14 Box Jump Overs, 24/20 in

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Nothing assigned for October 23, 2017

Every 1 min for 10 mins: Thrusters, Pull-ups and Burpees

Every 1 min for 10 mins do: 5 Thrusters, 75/55 lbs 5 Pull-ups 5 Burpees

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Push Press : 1 Rep Max

Record your best Push Press 1 Rep Max lift.

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Black Box Barbell

Muscle Clean + Press 3-3-3-3-3

Muscle Clean + Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Black Box Barbell

Lifting: Deadlift (To Knee)s, Clean Pulls, Cleans and Jerks

Deadlift (To Knee) 4x1 at 70% 1RM Clean Pull 4x1 at 70% 1RM Clean 4x1 at 70% 1RM Jerk 4x1 at 70% 1RM

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Black Box Barbell

Squat (Heel Elevated) : 6-6-6-6-6-6

Squat (Heel Elevated) 6-6-6-6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.

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Nothing assigned for October 23, 2017


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