AFTERNOON CLASSES ARE ON...BE SAFE ON THE ROADS AND SEE YOU THEN!
Happy Monday MEF! New year—new program. Wipe the slate clean and start fresh; this week is about finding new numbers to work with.
5RM, 3RM, or 1RM testing will be programmed more regularly.
Strength: Find 1RM Strict Press (20 minutes)
-Warm up set w/ empty bar 1x8 (focus on quality reps with empty bar)
-1x6 @ 65%
-1x4 @ 75%
-1x2 @ 85%
-1x2 @90% +
....keep adding weight until you hit your percieved 1RM. Take 90s - 2mins rest between sets.
Conditioning: 4 Rounds for Time (15min cap)
-10 Left-Arm Dumbbell Power Snatches (50/35) (45/30)
-10 Right-Arm Dumbbell Power Snatches (50/35) (45/30)
-10 Left-Arm Dumbbell Renegade Rows (50/35) (45/30)
-10 Right-Arm Dumbbell Renegade Rows (50/35) (45/30)
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