Monday 10.11.21

Warm-up:

Coaches Choice

Strength:

Squat Clean
Establish a heavy 1Rep

[6 Total Sets]
1set x 5reps: Light Weight
1set x 4reps: Moderate
1set x 3reps: 60%-70% Range
1set x 2reps: 70%-80% Range
1set x 1reps: 80%-90% Range
1set x 1reps: 90%+ Range

Aim to increase weights on all sets compared to 8.16.21

Scaled: Movement
Power Clean to Front Squat

Conditioning:

[3 Rounds]
10 Power Cleans
30 Alt. Pistols
50 Double Unders

Rx’d:
115#/85#

Rx’d(m):
135#/95#

Rx’d+:
155#/105#

Scaled: Movement
Pistols from Rig, Rings, Box (1:1)
Air Squat (50)

Scaled:Reps
3 Rounds
7 PC
20-35 Pistol Mod
50-75 Singles

[15min Cap]