Monthly Archives: March 2016

Monday 3/28/16

Pause Back squats 3×6-10 light weight, bounce around in the bottom of the squat and get comfortable. Treat these like a 1.5 squat except you drop back down into the bottom 3 or 4 times and pause for a bit … Continue reading

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Friday 3/25/16

Strength/mobility- 1.5 front squats 5×5 Conditioning- 21 wallballs 21 pushups 18 wallballs 18 pushups 15 wallballs 15 pushups 12 wallballs 12 pushups 9 wallballs 9 pushups 6 wallballs 6 pushups 3 wallballs 3 pushups

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Wednesday 3/23/16

Strength- Muscle snatch 3×8 Lat pulldowns- 3×8 Conditioning- 3 rounds 20 burpees 40 air squats 80 jump ropes (DU/SU)

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Tuesday 3/22/16

Strength- Bench press Work up to a heavy set of 4 for the day Conditioning- 5 rounds 20 OH walking lunges 20 KB swings 30 double unders

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Monday 3/21/16

Pause Back squats 3×6-10 light weight, bounce around in the bottom of the squat and get comfortable. Treat these like a 1.5 squat except you drop back down into the bottom 3 or 4 times and pause for a bit … Continue reading

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Friday 3/18/16

1.5 front squats 4×5 – focus on settling into bottom of your squat Conditioning- 7 minute AMRAP 2 shuttle runs 10 pullups 10 wall balls

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Wednesday 3/16/16

Deadlift- Work up to a heavy set of 3 for the day Conditioning- 5 rounds, rest as needed between sets 8 Pushups 20 Wallballs 75 Double/single unders

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