#FRIYAY #LEARNFROMLEMIEUX

Growth & Development

  1. Dead lift 5 sets of 3 @ 85% of heaviest last week
  2. Single leg step ups 8 each leg with front rack barbell x 3 sets

Conditioning  GO HARD  keep track of slam balls each round

5 sets 1:00 on clock

Bike 8/6 calories (sprint)

+ armap slam balls

+ rest 3:00 between sets

 

Performance

  1. Deadlift 5 sets of 1 rep @ 85%
  2. DB stand press @ 30×1 As heavy as possible x 6 reps  + :30 second rest right into 10 back extensions while holding weight in front if possible x  4 sets through

Conditioning  GO HARD !! keep track of squat cleans each round

5 sets 1:00 on clock

Row 150/125 (sprint)

+ amrap hang squat cleans 115/75#

+ 3:00 rest between sets

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