MOnday, jan. 8
NEW CYCLE BEGINS TODAY!!
Strength:
Back Squat 5-3-1
Athlete Instructions
Set 1: 75-77-80% 1RM
Set 2: 77-80-82% 1RM
Set 3: 80-82-85% 1RM
*Complete sets every 6 mins.
"II Duce"
3 RFT: Burpee Pull-ups, Wall Balls, and Double Unders
3 rounds for time of:
12 Burpee Pull-ups
24 Wall Balls, 20/14 lbs
48 Double Unders
Athlete Instructions
Time Domain: 8:00-11:00 minutes
Time Cap:: 15 minutes
Athlete Notes
Primary Objective: Complete each movement in under 1:00 minute
Secondary Objective: Aim to complete each movement unbroken
Stimulus: Muscular Stamina / Shoulder + Quad Density
RPE: 8/10