[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
3 Rounds:
400m Run
15 Ball Slams
10 KB Swings
5 Ring Rows with feet as far forward as possible
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[tab]Level 2
3 Rounds:
400m Run
15 Ball Slams 30/20#
10 KB Swings 44/35#
3 Pullups
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[tab]Level 3
3 Rounds:
400m Run
15 Ball Slams 30/20
10 KB Swings 53/44#
5 Kipping Pullups
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[tab]Level 4 Rx
3 Rounds:
400m Run
15 Ball Slams 50/30#
10 KB Swings 70/53#
5 Strict Pullups
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[tab]Motivation
Can you imagine what I could do if I could do all I can?
-Sun Tzu
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[tab]Strength
Hang Squat Clean 5 x 4 + 1 Jerk
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[tab]Strategy
Start slow finish fast. The exercises are meant to be done unbroken with short rests in between movements.
This week is a “mini deload.” We had a brutal last two weeks, so we’ve backed off a tiny bit on the volume. Focus on moving well this week, and don’t stress on the weights as much.
(That said, we’re doing back squat on wednesday and THAT should still be heavy.)
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Get more Awesome: Ab work as a group
