9.16.16 “Elizabeth”

September 15, 2016

The HYPERTROPHY phase of our Training has ended and if you haven’t noticed yet, It’s Squat Season!!! Over the next 8-12 weeks we will focus on building up our squats and our pure strength!!! Every Tuesday and Friday will be SQUAT DAY!!!

FITNESS & LIFESTYLE
STRENGTH
HBBS
10@60% 8@65% 8@70% 8@75%

“Elizabeth”
21-15-9
Squat Cleans (135,95)
Ring Dips

12 Minute Cap – Scale appropriately

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15
DB Reverse Fly Terminators
–Hold a back extension on the GHD while performing DB reverse flys with straight arms

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Tabata = :20sec work :10sec rest
8 Rounds
Row max calories
Run – Treadmill Hill Sprints preferred – 12 incline 7.0-10.0 speed – same speed all 8 rounds
Airdyne Max Cals

OLY
7 sets of
2 Clean Pulls + 3 Clean RDL’s

 

PERFORMANCE & SPORT

1. STRENGTH
HBBS
10@60% 8@65% 8@70% 8@75%

2. METCON
“Big Nasty Lizzy”
12-9-6
Squat Clean (205,145)
Muscle Ups

–If you do not have Muscle Ups then your WOD today is the Original Elizabeth with the original weights–

3. OLY-Accessory
7 sets of
2 Clean Pulls + 3 Clean RDL’s

Comments

comments

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  1. Willhuntforfood Reply

    “TEAM 186”
    TEAMS OF 2
    30 Power cleans (135,95)
    30 Wallballs (20,14)
    30 Toes 2 Bar
    6 Rope Climbs
    30 Toes 2 Bar
    30 Wallballs
    30 Power cleans

    Joe and boob- 9:57, boob 95# hang cleans
    Tim and Andy- 10:22 rx

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