Monday, June 28, 2010

A. Practice Handstands in Warm - up

B. Strength

Front Squats

40% W1RM x 5

50% W1RM x 5

60% W1RM x 5

Working Sets

65% W1RM x 5

75% W1RM x 5

85% W1RM x 5 or more

We will be doing the Wendler 5 -3 - 1 program for front squats for the next 3 weeks. Do not be as conservative with your 1RM as you were for the squats.

B. Met Con

For Time:

Run 800 meters

30 power cleans 95/135

30 burpees