Strong
Monday, August 24, 2015
Back Squat:
- Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
Strict Press:
- Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
Then,
3 Minute AMRAP:
- 30 Double Unders(50 singles)
- 5 Muscleups (5 pullups, 5 pushups)
3 Minute AMRAP:
- 30 Double Unders
- 5 Strict Handstand Pushups(kipping)(abmat)(box)
3 Minute AMRAP:
- 30 Double Unders
- 5 Strict Pullups(banded)(ring row)
*Rest 1 minute between AMRAPS
Core: 3 rounds:
- 3 pause good morning (AHAP. Pause for 3 seconds at the bottom)
- 60 second L-Sit
Today we are starting a new strength cycle. This will be a 12 week cycle that will start with three weeks of 10’s, then 5’s, 3’s and one week of 1’s. For the 10 rep max today, take a few small sets to warmup make an educated guess as to where your 10 rep is and go for it. Don’t worry if you go too light. We are establishing a base and will increase next week. Keep getting stronger team!