Strength & Conditioning: 23 December 2015

Strength:

A) Front Squats
 Reverse Pyramid Training @ 10RM, @90% @80%
 
 1. Estimate 10 RM and warm up to estimated weight.
 Set one: AMRAP at estimated 10RM
 
 2.Rest about 2 min. Take off 10-15% from bar depending on how close to 10RM you were. (If fewer than 10 then closer to 15%, if 10 or more then about 10%.) AMRAP at 90% of 1st weight.
 
 3. Rest about 2 min. Take another 10% off and do another AMRAP.
 
 Reps should go up as %s go down.

B) Use the same 10RM, 90%, 80% scheme for overhead press.
 
 1. Estimate 10 RM and warm up to estimated weight.
 Set one: AMRAP at estimated 10RM
 
 2.Rest about 2 min. Take off 10-15% from bar depending on how close to 10RM you were. (If fewer than 10 then closer to 15%, if 10 or more then about 10%.) AMRAP at 90% of 1st weight.
 
 3. Rest about 2 min. Take another 10% off and do another AMRAP.
 
 Reps should go up as %s go down.

Skill WOD:

For time:
 120 Double Unders. Record time. If client doesn't have DU, develop new goal. IE 20 double unders.
 
*5 min time cap.

WOD:

WOD
 Double Unders and Thrusters
 
7 -  90s Round:
 A:
 3 Thrusters (95/65)
 ME Double Unders (Struggles count or a 3:1 ratio.)
 
 Rest 30s