Monday January 16, 2017

“You need strength, skills and conditioning to excel in our sport. Here is my suggestion…start focusing on the movements you can’t post on IG” – Ben Bergeron

A. Every 2:00

1. Back Squats @ 70% x 3, Max Set of Strict Pull Ups
2. Back Squat @ 75% x 3, Max Set of T2B
3. Back Squats @ 80% x 3, Max Set C2B
4. Back Squats @ 85% x 3, Max Set Bar Muscle Ups
5. Back Squats @ 90% x 3, Max Set Ring Muscle Ups
6. Back Squat 3 RM

B. 5 Rounds
15 Shoulder 2 Overhead @ 115/75
12 T2B
9 Burpee Box Jumps @ 24/20

Extra:

10x250m Row, 1:00 Rest (or alternate 250s with a partner)

Warlock Weightlifting:

A. Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

B. Snatch Pull – 100% (of sn) x 3, 105% x 3, 110% x 3 x 2

C. Back Squat – 70%x3, 75%x3, 80% x 3, 3RM

D. Push Press – 70%x3, 75%x3, 80%x2, 85%x1, 1RM