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SUMMER PR WEEK

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PR Week!
We are at the end of our 8 Week Strength Cycle.
Time to put up some new summer numbers. Come in focused and ready to attack the bar.
Get plenty of rest, hydrate and eat a steak!

Map To 1RM
This is how we will warm up on to find every 1RM this week.
5 reps @ 70%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101%
1 rep @ 102%
1 rep @ 103%

Monday
Strength
Find 1RM Back Squat

Cond.
Annie
50-40-30-20-10
Double Unders
Situps
[Scale 2:1 singles]

Tuesday
Strength
Find 1RM Bench Press

Cond.
18.0
21-15-9
Alt DB Snatch 50/35
Burpees Over DB

Wednesday
Strength [Post Workout]
Find 2RM Wtd Pull Up

Cond.
Helen
3RFT
Run 400m
21 Amer. KB Swings 53/35
12 Pullups

Thursday
Strength
Find 1RM Deadlift

Cond.
AMRAP 11
10 Single DB Push Press ea Arm
Run 200m
Max Unbroken Dips

Friday
Strength
Find 1RM Power Clean

Cond.
Run 400m
30 Power Cleans @ 50% of New 1RM
Run 400m

WKND VBZ
Operation Suit N’ Tie vs Stilletos
Come out at 6:30 and get tight and right for the weekend!

 

Saturday
AFTERBURN
Bring a Teammate To Party!