2016/09/05-11

Monday 

(Closed)

Tuesday 

STRENGTH
7 sets:
Bar Hang w/Med Ball x :30
Rest :30

CONDITIONING
"The Clincher"
For time:
21 Front Squats (135/95)
50 Double-Unders
9 Ring Dips
15 Front Squats
50 Double-Unders
15 Ring Dips
9 Front Squats
50 Double-Unders
21 Ring Dips
*compare to 6/9/16

Wednesday 

STRENGTH
4 sets (@ 50%, 60%, 65%, 70% of max back squat load):
Romanian Deadlift x 4 reps
Chest-to-Wall Handstand hold x 40 sec
Rest 3 min

CONDITIONING  
"7 minute Abs"
2 sets for max reps:
60 sec Toes-to-Bar
60 sec V-Ups
60 sec Med Ball Sit-Ups (20/14)
60 sec Rest

Thursday 

STRENGTH
Strict Press 4x4

CONDITIONING  
"Sjefen"
10 rounds for time:
3 Pendlay Rows (95/65) 
6 Push Press (same load)
9 Air Squats

Friday 

STRENGTH
8 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats
*compare to 8/30/16

CONDITIONING
"Troll In The Dungeon"
11 min ladder:
1 Hang Squat Clean (155/105)
10 Double-Unders
2/20, 3/30, 4/40, etc. 

Saturday 

TBD