Comp HW

Back Squats
4 sets of 5 across
start at 75% of 1RM
Target a 5-10lb increase each week

WOD

14min AMRAP
(pick your poison)
200m Run or 250m Row or 0.2mile Bike
4 Front Squats 95/65
4 Thrusters
4 Shoulder to Overhead

L1: 65/45
L3: 135/95, Running is not an option, you must row or bike

Comp HW

BPS Day 20
Muscle Clean - 100% of your 5RM, 6 reps, 4 sets, 2 minute rest
1 arm Overhead Squat - 90% of your 1-5RM that you established in testing, 7 reps, 2 Sets per arm, 1 minute rest between arms
Pull Up Bar Hang - Accumulate 2 minutes on a running clock, record time to accomplish including rest. If you completed this in over 5 minutes last week use a light band to assist you this week. If you were able to complete this in under 3 minutes last week, add a weight between 25 and 50 pounds that will make completing the task in under 3 minutes doable but difficult.

3min AMRAP
5cal Assault Bike
5 Burpees

 

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