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HAPPY VALENTINE'S DAY! 

I hope this day is full of love for you.

Strength

*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.

1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.

160, 170, 180, 195

2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.

135, 140, 145, 150

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

145, 160

Skill

10 minute practice: Ring HSPU.

Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.

I love ring HSPU so I did 3 sets of 7 UB within about 3 minutes and moved on.

Conditioning

10 Rope Climbs 15′
75 Burpees
Row 500m

For time.

Notes: Burpees should be finished in a COMPLETELY vertical position with hips completely open and arms completely extended overhead while clapping. There is no height standard for the jump, but both feet must clearly leave the floor. Again, use a judge if necessary.

 11:49.  I normally suck at rope climbs and it has been one my goals to get quicker at them so I was only happy with today's time because I was much better today.  I did Tommy V a month ago and my time was about twice everyone else's time so I am seeing progress, which is great. 

MFS - 2, 4, 5 Good training day.