Monday – April 23, 2018 (20180423)

[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

 

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Saturday April 4th, 2020 (20200404)

Level 1 Accumulate 10 minutes of Jogging or walking. Every 2 minutes complete 20 Lunges (100 total) *The time it takes to do you lunges