Monday, December 15, 2014

Wed, 121714

Shannon 

am
A. OHS 
:30 max reps (heavy per athlete, but tng style reps )
rest 1 min min 
1 min max reps (drop to % of above, again, TnG per athlete )
x 2; rest 6 min between 
B. Bench Press - 1 1/2 reps x 3 x 5 sets building ; rest 2 min between 
*so down to chest, half way up, down to chest again, all the way = 1 rep…perform 3 reps per set of these 
C. Back SqT - 3x10 @90% of 10RM from past. 

pm
A. amrap 30
1 legless rope climb 
30’ Double KB walking lunge (70/53- both front racked)
20 double unders 
30’ HS Walk 
3 Hang Power Cleans (heavy but UB)
30’ burpee broad jump
4 box jumps (40/32)
B. Waiters Carry 5 sets each arm, 40-50’ 

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