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Friday 09/30/22

Strength:  8×3 Banded Box Sumo Squat – @55% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel

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Thursday 09/29/22

Strength:  2RM Floor Press – 20’ to Establish  Conditioning: For Time 5-4-3-2-1 Ring Muscle-ups 1-2-3-4-5 Shoulder to Overhead 205/135 Accessories: 5×2 Banded Bench Press 4×8-18

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Wednesday 09/28/22

“Active Recovery” 3000m Skierg Every 300m 1 Round of 10ea Thoracic Curls-ups 10 PVC Pass throughs 30” Squat Therapy Wall Sit Core:  8’ EMOM  A.

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Tuesday 09/27/22

Strength: 1 RM Front Squat – 20’ to Establish  Conditioning: 5 Rounds 5 Back Squats  245/175 200m Run – From the rack Accessories: 8×1 Max Distance

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Monday 09/26/22

Strength: 9×3 Speed Banded Bench Press – 50% 1RM Bench Press – Red +200/Black -200 – 3×3 Narrow Grip – 3×3 Regular Grip – 3×3

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Friday 09/23/22

Strength:  5×5 Banded Box Sumo Squat – @ 50% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below

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Thursday 09/22/22

Strength:  1RM Larsen Press – 20’ to Establish  – Legs suspended off ground Conditioning:  5 Rounds Max Effort Bodyweight Bench Press Max Effort Strict Pull-up

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