20151218

Strength


FRONT SQUAT
The goal is to establish today’s “”heavy”” lift. “”Heavy”” for the day is the load immediately before that at which you would lose proper mechanics and positioning.

Every minute, on the minute, for 5 minutes:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

Conditioning

For Time:

50 Box Jumps 24/20"
30 Shoulder to O.H 115/75# (135/95)
50 KB Swings 55/35 (70/55)