Wednesday 10, June 2015

Warm up:

4 minutes jump rope
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

Strength:

Back squat - TM (training max)

TODAY is the day to set a Training max for the day - we are making a goal to set a PR, but this day is based on how YOU feel today!!!!
You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. It's not the only way.
There's no reason why you can't do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do what's necessary.

Example:

• 10% x 5
• 20% x 5
• 30% x 5
• 40% x 5
• 50% x 3
• 60% x 3
• 70% x 1
• 80% x 1
• 90% x 1
• 100% (TM) x PR set

Bench press

5-5-5 at 70/80/90% of your 90% of your 1 RPM

Metcon:

EMOM 12 minutes

3 burpees
3 ground to overhead 65/45kg