4/8/15 “Allegiant”


Mobility: Hip Mobility.

Skill Practice Warm Up: None

Strength Workout: Back or Box Squat – Session 5.

8 x 1 (8 sets of 1 rep, “across,” same weight for each set)

This should be the first time you have added weight since we started the cycle. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased (Hopefully you kept the same weight for all those sessions). Now it is time to increase your weight by 10 – 20lbs and we will repeat the process. The weight still shouldn’t be very heavy, think 80 – 85%.

Superset: Half kneeling single arm dumbbell strict press

8 x 2 (8 sets of 2 reps, “across,” same weight for each set) Always start with your weaker side. The knee on the ground should be the same side as the strict press. If last weeks sets of 5 felt easy go ahead and increase by 5lbs.

Metabolic Conditioning Workout: “Allegiant”

8 minute AMRAP.

5 Hang Power Snatches (A: 95lbs, I*: 65lbs, N: 35lbs)

10 Back Squats (Same)

10 Burpees over the Bar

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3.5 – 6 Rounds

Log your results online by clicking here.

Compare To: New Workout

Optional ‘Cash Out’: Rest 3 Minutes then do an extra round.

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