Strength:
Back Squat: 3 – 3 – 3+
(70% – 80% – 90% TM) – Use same TM as last week
Conditioning:
8 min AMRAP:
- ME UB Thrusters (75% BW)
- 400 m Run
**Score = total number of Thrusters
Extra:
RDL: 3×10 (add 5 to 10# from last week)
Back Squat: 3 – 3 – 3+
(70% – 80% – 90% TM) – Use same TM as last week
8 min AMRAP:
**Score = total number of Thrusters
RDL: 3×10 (add 5 to 10# from last week)
Open gym today from 10AM-12PM!
We wish HWCF Head Coach & Owner, George Fairley, good luck as he is competing tonight in the 2014 National Championships for Olympic Weightlifting in Salt Lake City! George will be lifting at 9:00PM, CST. You can catch George lifting via a livestream at the following link: http://www.teamusa.org/usa-weightlifting/live.
Strict Press: 5-5-5+ (65% – 75% – 85%*)
*Add 5# to TM
In 8 minutes, complete:
3 Rounds:
then,
ME Wall Balls (20/14)
Tomorrow’s class schedule is listed below:
A. Front Squat: 3×5
B. Deadlift: 5-5-5+ (65% – 75% – 85%*)
*Add 10# to your TM
8 min AMRAP:
Olympic Lifting class meets tonight at 6:30PM.
Make Up Strength
For Time:
Olympic Lifting meets tomorrow at 6:30PM.
A. Bench Press: 5-5-5+ (65% – 75% – 85%*)
*Add 5# to your previous TM
B. Weighted Pull Ups: 5-5-5+ (65% – 75% – 85%*)
*Add 5# to your previous TM if your last set was 3+ reps
Option A:
Split Jerk: 5×3
10 min AMRAP:
A. Seated DB External Rotation: 3×8
B. Lever Skill Work
Back Squat: 5-5-5+ (65% – 75% – 85% of TM*)
*Add another 5# to TM if last week’s set was 3+ reps
3 Rounds:
RDL: 3×0 @ 65% TM of Deadlift
Find 1RM Snatch
Snatch 5×1 @ 85%
In 10 minutes, complete the following:
L-Sit: 3xME
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