Strength: Back Squat
1x10 @ 60 % of 1 Rep Max
1x8 @ 65
1x6 @ 70
1x6 @ 75
1x6 @ 80
Conditioning:
15 Min Ladder
2 Bent Over Rows (Barbell or Dumbell)
2 DB Stiff leg Dead lifts (50/35)
2 Front Rack Lunges (115/75)(95/65)
4 Bent Over Rows
4 DB Stiff leg Dead lifts
4 Front Rack Lunges
............
Keep adding 2 reps per movement and get as far as possible in 15 minutes.
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE