Monday Feb 3, 2014

Note: Keep a log of your lifts to track your 1RM and what load/rep scheme you used in the previous week. This way each workout you can progressively overload your lifts in order to make progress. If you want more info on the load/rep schemes we use, google Wendler 5/3/1. A great App to use is 'jefit' (jefit.com). Its one of the better ones out there to track a strength based program.

Strength/Skill
1a) Front Squat: 5@65%, 5@75%, 5+@85%
     (clean from the floor, then move to rack for heavier weights)
1b) Muscle-Ups: 3xME
     (Note: if you cannot complete all MU reps then complete with ME C2B pullups and ME dips)

Metcon
5 minute AMRAP:
  5 thrusters 105#
  10 pullups

rest 90 secs

5 minute AMRAP:
  5 power cleans 145#
  10 box jumps 24#

(Optional)...
rest 90 secs

7 minute AMRAP
  burpees