Wednesday – January 2, 2018 (20190102)

[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

EMOM 20 mins

10 Banded Pull up

10 Front Squat

10 Push ups

10 Deadlift

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[tab]Level 2

EMOM 20 mins

5/3 Pull up

10 Front Squat 65/42

10 Banded Dips

10 Deadlift

 

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[tab]Level 3

EMOM 20 mins

7 Pull up

10 Front Squat 115/85

7 Dips

10 Deadlift

 

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[tab]Level 4 Rx

EMOM 20 mins

10 Pull up

10 Front Squat 135/95

10 Dips

10 Deadlift 135/95

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[tab]Motivation

 

 

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[tab]Strength

Back Squat 1 x 20 @ about 50% of 1RM or about 80/50 pounds less than 5RM

A lot of leeway here, it doesn’t matter very much where we start on this, only that we track our weightsand that we add weight every week.

 

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Mobility: couch stretch, lacrosse ball

 

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Thursday July 9th, 2020 (20200709)

Level 1 For time: 150 Kettlebell Swings, 26/18#  Level 2 For time: 150 Kettlebell Swings, 35/26#  Level 3 For time: 150 Kettlebell Swings, 53/35#  Level