Monday August 16, 2010

This is the end of the 8-week cycle…which means it’s time to pull out those log books for Benchmark week!

Weekly Warm-up:

5mins roll out/free style movement prep

2 rounds of:

• 15-30 Jumping Jacks
• 10-15 Shoulder Pass Throughs
• 8-12 Overhead Squats
• 6-12 Push-ups or Ring Dips(slow tempo, not a max set)
• 6-12 Pull-ups (not a max set)

Movement Prep:
Groiner Circles: 10/side/direction

Strength:
NEW Q’s – Back Squat 3 x 5 (add 5-10 lbs from last time)
VETERAN Q’s – Back Squat 1RM – rest 3 min

Metcon:

As Many Rounds as Possible in 10 mins of:

• 7 Thrusters  @ 55% 1RM Push Press
• 14 Kettlebell Swings
• 7 Pull-ups (Chest-to-bar for advanced athletes)

*compare to June 28th