Week 3 of 8 of the Strength Program *****06/02/2014***** Strength/Skill Week 3 Back Squat 90% of 1RM Set 1 - max reps Set 2 - max reps Front Squat Work up in sets of 3 till can no longer complete 3 ***must finish higher than last week ***start your jumps higher from previous week by 2.5, 5, or 10lbs per side and finish higher Back Squat Paused - work up to sets of 3 with 3 second pause till no longer complete 3 ***must finish higher than last week (5-10lb higher then last week) ***start your jumps higher from previous week by 2.5, 5, or 10lbs per side and finish higher ******IT IS IMPORTANT TO KEEP TRACK OF ALL YOUR WORKING SETS FOR ASSISTANCE MOVEMENTS AS WELL AS FOR PRIMARY****** ***DO NOT FAIL ON ANY REPS ***WORK UP SLOWLY ***SMALL JUMPS ON ALL SECONDARY MOVEMENTS Metcon (start at 50min into the hour) 6min AMRAP 10 Lateral jumps over rower 5 Burpees over rower 250m Row Conditioning : 6 rounds for time 10 KB Goblet squats (RX 53/35) 20 Lateral jumps over rower 10 Burpees over rower 250m Row
Posted on: Mon, 02 Jun 2014 01:08:29 +0000
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