[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
Complete 6 Rounds:
Push Press – Max Reps unbroken
Ring Rows – 10 Reps
Shuttle Sprint
Rest 60 seconds
[/tab]
[tab]Level 2
Complete 6 Rounds:
Push Press – Max Reps unbroken
Ring Rows – 10 Reps
Shuttle Sprint
Rest 60 seconds
*For Push Press use 50% of bodyweight.
[/tab]
[tab]Level 3
Complete 6 Rounds:
Push Press – Max Reps unbroken
Supine Ring Rows – 10 Reps
Shuttle Sprint
Rest 60 seconds
*For Push Press use 70/60% of bodyweight.
[/tab]
[tab]Level 4 Rx
Complete 6 Rounds:
Push Press – Max Reps unbroken
Supine Ring Rows – 10 Reps
Shuttle Sprint
Rest 60 seconds
*For Push Press use 80/70% of bodyweight. (this should be heavy)
[/tab]
[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.)
[/tab]
[tab]Strength
Press 5+ @85% new Training max
[/tab] [/tabcontent] [/tabs]
Mobility: Banded shoulder stretches 8 minutes
