Sunday-Tuesday 170827-29 – Experienced

Sunday 8/27 and Monday 8/28
Strength
Back Squat 5×4, across (70-80% of 1 RM)

Compare to 8/13-8/14/17.

Conditioning
7 minute AMRAP of:
21 Unbroken Double Unders
15 Wall balls (25/16)
9 Toes to Bar

Tuesday 8/29
Strength
Every 90 seconds, for 10 sets:
3 Jerk in Split + 1 Split Jerk, increasing

Partner Conditioning
“You Go, I Go – Version 2.0”
20 minute AMRAP of:
3 Unbroken Strict Handstand Push ups
3 Power Clean and Jerks (155/103)

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

Thursday 8/31
Strength
Deadlift 5×2, across (80-85% of 1RM)

Compare to 8/22/17 – build weight from last week.

Conditioning
3 minutes at each station for max reps:
Station 1: Strict Box Step ups with step down(24/20)
Station 2: No Push up Burpees (jump to plate)
Station 3: Turkish Get Ups (heavy)
Station 4: Farmer’s Carry (heavy)

Note: Strict Box Step ups help reinforce an upright torso, so keep the hands interlaced behind your head and elbows back while stepping up. For No Push up Burpees, watch that you don’t let your hips sag in the bottom when passing through your plank position. Turkish Get ups should be heavy, but you should have complete control of the rep and be able to move continuously for the entire 3 minutes.

Accessory
Accumulate up to 2 minutes of L-hang and 10-15 number of Garza Get ups or TGU sit ups