Monday 30, June 2014

Skill:

Rope climbs

Strength:

New Wendler Cycle
Week 1
If you DID NOT find your 1 rep max last week - YOU NEED TO

Back squats
5-5-5 warm up at 45/50/60%
then
5-5-5+ at 65/75/85% of your 90% of your 1 rep max

Speed squats
2x20 @65% of your 1 rep max

Stabilizer:

3 min AMRAP
10 barbell push ups
10 mountain climbers
10 evil wheels

Metcon:

50 kettlebell swings AHAP - unbroken
600m run
50 goblet squats AHAP - break into 2 sets at the most
400m run
50 KB OH lunges - each side AHAP - break up as need be
200m run