Tuesday

Class Program

A.)  Back Squat

5x1@87.5% 

2016 Regionals Event 3+4

B.)Rx

0:00-5:00

Event 3

70 Wall balls 20/14

35 pullups

——- -

5:00-6:00

rest

 ———

C.) 6:00-15:00

3 rounds

30 air squats

15 power cleans 95/65

(Rx+ : 

B.) 0:00-6:00

104 wall balls 20/14

52 pullups

——6:00-7:00 REST—— 

C.) 7:00-17:00

4 rounds

28 pistols

15 power cleans 115/75

—————— 

D.) strength

pull to knee + at-knee hang clean + hip hang clean

 (3+2+1) x 6 @ 65-75%

power clean

4 singles @ 75-85% 

4 rounds

8 DB Row, heavy

8 goblet split squats, (R+L) same weight

3 rounds

8 one-legged quad extension, tempo

8 one-legged hamstring curls, tempo

8 one-legged deep calf raise

3 rounds

10 reverse hyper

10 cossack squat

E.) Strongman conditioning

4 rounds

5 axle zercher squats

7 sand stone over shoulder

100m suitcase carry 70/53

18 toes 2 bar