Strength & Conditioning: 08 January 2016

Strength:

Front Squats - compare to Dec. 23
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.

Skill:

Row:
 500 meter Row with partner watching for SPM.
 
 Athlete rows 500m for time. They must keep their SPM under 25.

WOD:

WORKOUT 15.5 Lite (Removed set of 27 from original workout.)
 21-15-9 reps for time of:
 Row (calories)
 Thrusters (95/65)