Strength & Conditioning: 22 Sept 2015


Overhead Press 3 x 6-8

If 8+, 7=, 6-


Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement. 

A: Poliquin Lateral Raises (DB or small plates.) 
B: Plate Front Raises 50 reps, break as needed. 


"Lite" Fran with a 7 minute time cap.

Thrusters and Pull Ups
7 minute cap, encourage clients to choose weights that will allow them to finish before 7 minutes.