3/24/2015

23
Mar

3/24/2015

Take 20 minutes to find a 1RM front squat. You may want to do a static hold with 105-110% of your intended 1RM and then deload the bar to the intended 1RM. This will hopefully “trick” the body into thinking your new 1RM is “light.” You also should not tie your previous PR. (i.e. if I hit 300# before, I should do 285 or 290, then go for 305 for a modest PR. No sense in tying a PR.)
Conditioning is 5 separate rounds. In each round, you have 60 seconds to do 10 thrusters and then as many shuttle sprints as you can. 5 mats = 1 rep. Rest for 60 seconds afterwards. Your score is total reps of sprints over the 5 rounds.

Strength

Take 20 minutes to Find your 1RM Front Squat

Conditioning

5 rounds of 60 seconds work, 60 seconds rest. Work consists of:
10 thrusters, 95/65#
ME shuttle sprints, (5 mats)

3 Responses

  1. Aileen

    Carter 245 PR / 33 RX
    Smurf 275 PR / 41 RX
    Nate 245 PR 46 75#
    Mike D 295 PR / 52 RX
    Tanya 120 PR / 39 35#

  2. Aileen

    Kate 175 / 52 RX
    Ali 135 PR / 46 45#
    Frank 255 / 42 RX
    Grant 275 / 49 RX
    Vin 290 / 54 RX
    Molly 135 / 32 55#
    Mike S 155 PR / 38 55#
    Stacey 105 PR / 29 45#

  3. Vin

    Rachael 130 Pr / 48 @50#
    Sizzle 200 Pr / 32 @ 65#
    O 205 / 77 @75#
    Danielle 125Pr / 55 @ 45#
    Amanda 155Pr / 54 @ 55#
    PH 245 / 47 Rx
    Matt C 205 45 85#
    Ron 315 51 calorie
    Aileen 165 Pr
    Bob 135 / 26 65#
    Joe 245 40 85#
    Lam 275 Pr / 52 75#
    Johnny 245 / 48 Rx
    Dinger 205 / 47 75#
    Molly 115 Pr / 54 45#
    Courtney did work
    Meghan 115 / 57 45#
    Topher 205 Pr / [email protected]
    Drew 205 48 65#
    Deery [email protected] air squat