friday, dec. 1

Strength:

Push Press 1x5 at 75% 1RM

Push Press 1x5 at 75% 1RM

Push Press 1x5 at 80% 1RM

Push Press 1x3 at 85% 1RM

Push Press 1x3 at 85% 1RM

Athlete Notes

Complete sets every 2 mins.

Pause for 1 second in the locked out position of each rep.

"Run Amok"

For time:

Run, 100 m

5 Bar Facing Burpees

5 Thrusters, 115/75 lbs

Run, 200 m

7 Bar Facing Burpees

7 Thrusters, 115/75 lbs

Run, 300 m

9 Bar Facing Burpees

9 Thrusters, 115/75 lbs

Run, 400 m

11 Bar Facing Burpees

11 Thrusters, 115/75 lbs

Athlete Instructions

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Athlete Notes

Push the pace on the runs, steady through the burpees and work for unbroken thrusters today.

Primary Objective: Complete the workout is the fastest time possible

Secondary Objective: Unbroken Barbell Thrusters

Stimulus: Leg Stamina / V02 Max

RPE: 9/10