01062014

01062014

PROGRAM A)

1)Work to a heavy Deadlift then complete 5x3 @ that weight

2)For Time:
50 Push Press @ 45% 1RM Shoulder Press
100 Push-ups
Run 2 miles

PROGRAM B)

Strength:

1) Back Squat 1x8@ 65%, 1x6@ 75%, 1x4@ 85%, 1x4@ 90%

2) Front Squat 1x5@ 70%, 1x4@ 80%, 1x3@ 85%, 1x3@ 90%

Cond: 10 min AMRAP

12 box jumps 20" male and female

12 Pull ups

Immediately following the AMRAP Complete 50 Burpees for time

(Work on rebounding the box jumps)


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