[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] [/tabcontainer] [tabcontent]
[tab]Level 1
5 rounds For time:
30 Air Squats
20 Cal Row
10 DB Snatch
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[tab]Level 2
5 rounds For time:
30 Air Squats
20 Cal Row
10 DB Snatch 20/10
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[tab]Level 3
5 rounds For time:
30 Air Squats
20 Cal Row
10 DB Snatch 35/25
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[tab]Level 4 Rx
5 rounds For time:
30 Air Squats
20 Cal Row
10 DB Snatch 40/30
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[tab]Motivation
Training Max adjustments!
Hey cool guys, this week I want you to change your training maxs! Here are some general guidelines:
Gentlemen increase your TM’s by 10 on the deadlifts and squats and by 5 on bench and press.
Ladies increase your deadlift and squat TM by 5 and bench press and press go up by 3.
Special cases:
If you were not able to hit prescribed reps (ie you could only do 2 reps on your 3+ day), don’t increase the weight
If you hit 10 or more reps on the 1+ day, you might Increase your training max by an additional 5 pounds. (err on the side of too light.)
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[tab]Strength
Back Squat 5+ @ 85% of (new) Training max
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Mobility: couch stretch 3 min/side
