Friday, October 16th, 2015
Strength: 5 rounds (10 minutes) – EMOM, complete: -Odd minute: 3x bench press (Work up to a heavy set of 3) -Even minute: :45 second AMRAP rope climb (15ft) *Go legless, if possible.
Wednesday, October 14th, 2015
Weightlifting: 1) Front squat: Work up to a heavy single in 10 reps or less. * Same protocol as Monday’s strength. This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1. 2: 10 rounds – EMOM, perform: -1x 20m prowler push […]