Monday 9.15.14
A.
Squat 5RM
Notes:
We will be working some tempo work for your first 3 Warm Up sets
W/U #1) 5x with 45lb Bar
W/U #2) 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover + 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover @ 40% of 5RM
W/U #3) 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover + 1 Squat w/ 3 second pause + 1 Squat w/ Fast Turnover @ 50% of 5RM
B.
8 Rounds (teams of 2)
1:45 to perform
200m Run
4 Athletic Burpees + Ball Slam 40/30
Max Floor Press w/ remaining time 155/105
:15 second transition
*** teammates will alternate rounds for 4 rounds each partner, scale accordingly on the run and use an intelligent weight on the bench press. Move fast fast fast on these rounds guys
2014 09 14