March Week 2

Tuesday: 

Benton, Stanich, G, Jack, Josh, Thomas, Serena, Brittany, Taegan, Jasmine... I think that was it. 

A.

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 2-3 reps Worked up to 265 

Build over the course of the eight sets to today’s heaviest triple.

B.

Three rounds for time of:

Run 400 Meters

30 Double-Unders

20 Deadlifts (155/105 lbs)

10 Front Squats (155/105 lbs) (From the ground)  
Everyone took around 14 minutes to get through it. Some were faster than others but we all got through it. It was very tough. I left my rope at home so I just jumped around until i got tired. I think i saw Jack crying a little bit... wait, that was me. The knee sleeves help a lot. During the open workout they really kept everything solid. Hmmmmm.... Nothing funny happened today. Rest tomorrow then come ready to crush it Thursday. 

PM: 

A: ROW 500m @90% 

x14 With 1:15 Rest in between + League Game

Thursday:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

One set of:

Back Squat x Max Unbroken Reps @ 85%
B.

Every 3 minutes, for 15 minutes (5 sets) for times:
12 Thrusters @ 115 

12 Burpee Over Bar 

PM: 

A: Build To max Power Clean in 12 Minutes 

B: 4 Minute AMRAP @ 90% of A 

C: Run For 20 Minutes @Z1 

Saturday: 

Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (115/75 lbs)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Sunday: Open Workout 15.3