120127

Strength

*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.

1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

Notes on performing the High-Bar Squat.

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning

7 rounds of:

5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m

*Rest 4 minutes.

For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

 Strength

1) HBBS – 160, 185, 195, 200
2a) Bench Press – 105 too easy, 120 too easy
2b) Front Squat – 155, 165, 175, 175

Conditioning

Had to run in a basketball gym down and back so not sure about the 200 as well as 8 turnarounds each run. Ugh
1:28, 1:31, 1:34, 1:34, 1:33, 1:32, 1:28
Total time on clock was 33:28, working time was 10:40 I think.
Deads felt so much better than they have. The runs sucked the worst as always.

MFS – 2, 2, 6 Hamstrings are so tight from 11.1.