6.28.16 Tuesday Strength and Conditioning
June 29, 2016
6.30.16 Thursday Strength and Conditioning
July 9, 2016
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6.27.16 Strength and Conditioning

Monday 6.27.16 Strength and Conditioning

This week we will be doing some testing, then over the next 8 weeks we will be building on those skills and strengths. Be sure to record your scores because we will be Re-Testing these skills at the end. The real challenge is to train hard for the next 8 weeks to see how much you can improve.

Strength:

Find 1RM Back Squat:

50% x 8 reps, rest  2 minutes

60% x 5 reps, rest  2 minutes

70% x 3 reps, rest  3 minutes

80% x 1 rep, rest  3 minutes

90%x 1 rep, rest 3 minutes

101% x 1 rep, rest 3 minutes

101-105% x 1 rep

Notes: You will be using these for your percentages during this cycle! The above recommendation is just one way to work up to your max, some people like more or less volume. Just make sure to be rested when you go for that new 1 rep max. *Please add a box if you struggle to get below parallel and keep the weight light until proper form and technique is achieved.

Conditioning:

4 Rounds:

200m Run

10 KB Russian Swings

10 Thrusters

Rest 30 seconds

Notes: RX+ weight is 135/95 and 70/55. Rx is 95/65lbs and 55/35. This is meant to be a sprint, make sure you rest the full 30 seconds after each round.