*New strength program starts Monday. Check it out HERE.

Class:

1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have.

2) Back Rack Box Step-ups: 3 x 8/side @ 20″

Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds between sets.

3) 8 minute Up Ladder:

1 Power Cleans 155/105

2 Chest-to-bar Pull-ups

Then 2 + 4, 3 + 6, 4 + 8, and so on until 8 minutes is Up

Extra Work:

4) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

5) Double-unders: 10 minutes Practice

If you have them down solid work on intervals.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments