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Wednesday 4/15/15

14
Apr

Wednesday 4/15/15

FITNESS

STRENGTH

4 sets of:

6 Front squat (you choose the weight)

Rest 45 seconds

2 Turkish Get-ups

Rest 45 seconds

60 second: Hollow hold

Rest 45 seconds

CONDITIONING

For time:

Run 400 meters

10 Burpees over the barbell

40 Farmer’s carry walking lunges 45’s/25’s

10 Burpees over the barbell

Run 400 meters

 

PERFORMENCE

STRENGTH

Front squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

3 reps @ 85%

5 reps @ as heavy as possible

Rest as needed

 

CONDITIONING

For time:

Run 400 meters

15 Burpees over the barbell

30 Front squats 165/110#

15 Burpees over the barbell

Run 400 meters

 

 

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