Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
Friday May 9, 2014
For Time
100 Double Unders (300 Singles) 50 Sit-ups 40 Front Rack Lunges (75/55) 30 Shoulder to Overhead (75/55) 20 HSPU
Wednesday May 7, 2014
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
Conditioning:
5 Rounds
400m run
7 Power cleans 185/125
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
Conditioning:
5 Rounds
400m run
7 Power cleans 185/125
Friday May 2, 2014
Strength:
Back Squats: 5 x 7 80-85%
Conditioning:
3 Rounds for Time:
10 Burpee Pull Up
20 Toes to Bar
30 Lunges
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