January 22, 2017
MOTIVATING MONDAY!
STRENGTH: (12:00)
Strict Press!
Take 90% of your 1 Rep MAX (optional: add #15), then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
*No Rebounding! Clips are required. De Load with Care!
*Burner: Drop down to either 50% of your 1 Rep MAX or 50% of your 90% and perform AMRAP! Stop just before failure… Goal is 12-18 reps UB without rebounding!
SCALE DOWN OPTION:
3 Rep Semi Heavy Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Ring Rows
12 V-Ups
25 Dubs (75 Singles)
MET CON: For Time (15:00)
Goal: Sub 13:30! Complete as much of the BB work UB as possible. Work at a competitive pace but methodically (80%-90%). Rest no longer than 5-7 seconds at a time.
Competitor:
15 Power Cleans #115/75
3 Back Squats
15 HRPU (knees off the ground)
200 M “MB” Run #50/30
12 Power Cleans
6 Back Squats
12 HRPU
200 M “MB” Run
9 Power Cleans
9 Back Squats
9 HRPU
200 M “MB” Run
6 Power Cleans
12 Back Squats
6 HRPU
200 M “MB” Run
3 Power Cleans
15 Back Squats
3 HRPU
RX:
15 Power Cleans #95/65
3 Back Squats
15 HRPU (knees off the ground)
200 M “MB” Run #40/20
12 Power Cleans
6 Back Squats
12 HRPU
200 M “MB” Run
9 Power Cleans
9 Back Squats
9 HRPU
200 M “MB” Run
6 Power Cleans
12 Back Squats
6 HRPU
200 M “MB” Run
3 Power Cleans
15 Back Squats
3 HRPU
Performance:
200 M “MB” Run #30/15
12 Power Cleans
(Hang Power Cleans)
6 Back Squats (DB Front Squats #25/15)
12 HRPU
200 M “MB” Run
9 Power Cleans
9 Back Squats
9 HRPU
200 M “MB” Run
6 Power Cleans
12 Back Squats
6 HRPU
200 M “MB” Run
3 Power Cleans
15 Back Squats
3 HRPU