Monday 200608

6/7-6/13


Tier 3 Tactical Metabolic Strength Week 2

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
You should be able to increase this lift by 5-10 lbs
Then,
 2 sets x Max Reps Back Squats @ 90% of 7RM
WOD:
9 minute AMRAP
15 Wall Balls (20/14)
15 Chest To Bar Pull-ups

Tuesday:
20 minutes to work up to a 7RM Dead-lift
Then,
2 sets x Max Reps Dead-lifts @ 90% of 7RM
WOD:
For Time:
30-20-10
Hang Power Cleans (135/95)
Sit-ups

Wednesday:
5 minute AMRAP
8 Shoulder Presses (95/65)
8 Pull-ups
-Rest 2 minutes-
5 minute AMRAP
Row, 12 Calories
12 Power Cleans (95/65)
-Rest 2 minutes-
5 minute AMRAP
9 Kettlebell Swings (55/35)
9 Toes To Bar

Thursday:
Strength:
4 sets of 2 rounds As Heavy As Possible of the following complex:
1 Round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
For Time:
Run 400 Meters
100 Double-unders
50 Dead-lifts (225/155)
100 Double-unders
Run 400 Meters

Friday:
Strength:
20 minutes: Every 2 Minutes On The Minute
5 Back Squats
95/65, 115/85, 135/95, 155/105
185/115, 205/135, 245/145, 275/165,
295/185, 315/195
-Rest 5 minutes-
WOD:
6 minute AMREP
Box Step-ups (24/20)

Saturday:
Partner WOD:
Row, 250 Calories (25 calories-then switch)
Every switch on the rower both partners must perform 5 Power Clean & Jerks (135/95)