23-27 MAR 2015

Monday
V:
BSQT :
5-5-3-3-1 (65-75-75-85-85%)
Metcon:
15min AMRAP
60 JR Singles
ME THRUSTERS (65/95#)

*ME=MAX EFFORT , When the athlete drops the bar the movement is done and will immediately go back to the 400m run*

N:
Rower sprints
500mX6 (1min rest in between)
Rest min
500mx6

Tuesday
Clean:
5-5-3-3-1 (60-65-70-80-85)
Metcon
20min AMRAP
20 SQT, 15 Push Up, 10 Burpee
N:
7min ME Pullup
*THEN*
Technique day:
B SQT( possibly establish 1RM, 3RM)

Wednesday
Good Morning (moderate to heavy weight) *will differ by athlete*
10-8-6-4
Deadlift
5-5-5-5-5 (65-75-75-85-85)
Metcon:
15 min AMRAP
3 Push Press, 6 lunges (95/65)
N:
21-15-12-9-6-3-1
Burpee Box Jump Over
KB Swing

Thursday
Strict Press 5-5-3+AMRAP(65-70-75%)
Push Press 5-5-3+AMRAP(65-70-75%)
METCON:
5 Rounds
30 Double Unders
3 Cleans (FULL)
10 T2B
N:
Technique Day
OHS(PVC)
*THEN*
“Invisible Fran”
21-15-9
PVC Thruster
HR Push UP

Friday:
OPEN 15.5
Mobility