Sunday-Tuesday 170813-15 – Beginner

Sunday 8/13 and Monday 8/14
Strength
A. Back Squat 4×5, increasing

Build off of weights used last week. Record weights used this week – next week we will transition to 6×3 Back Squats.

B. 1 Max Effort set of Back Squats.

Perform as many reps as possible using your squat weight from set 4 of Part A. Compare to last week 8/6 and 8/7/17.

Conditioning
12 Minute EMOM:
Minute 1: Max Effort Wall balls (20/14)
Minute 2: Rest
Minute 3: Max Effort Double Unders
Minute 4: Rest

Tuesday 8/15
Strength
Strict Press + Push Press 5x(1+5), increasing

Compare to 8/10/17.

Conditioning
3 rounds for time of:
9 Toes To Bar
15 Shoulder to Overhead (95/65)
21 Box Jumps with Step Down (24/20)

Here’s what’s on tap for Thursday’s Beginner classes:

Thursday 8/17
Strength
Hang Power Snatch 6×3, increasing

Conditioning
4 rounds, complete every 4:30 minutes:
250/200 m Row
10 Hang Power Snatches (75/55)
200 ft Farmers Carry (AHAP)