August 8, 2016
MOTIVATING MONDAY!
(15:00) Take 90% of your 1 Rep MAX Back Squat and perform the following:
65%x5
75%x5
85%x5+(AMRAP)
SCALE DOWN OPTION:
5 Rep Semi Heavy Back Squat!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12/10 Calorie Bike!
10 Burpees
15 OH Swings #44/25
15 Hollow Rocks (Sit Ups)
MET CON: 12:00 EMOM!
“Macho Man Junior”
3 Power Cleans
(BB or DB Hang Power Cleans)
3 Front Squats
(DB Front Squats)
3 Push Jerks (DB Push Jerks)
*Push Press or Split Jerk is OK!
E: #155/105
RX: #135/95
SCALED: #115/75 (#95/65)
MOD: Athletes using DB’s will perform 6 reps of each movement. #35/25