Strength:
L3: LBBS 5×5 @ 70% 1rm +5-10#
L2: LBBS 7×3 @ 75% 1rm +5-10#
L1: LBBS 3×5 @ 70% 1rm +5-10#
Workout:
L3:
AMRAP 12:
5x OH Squats (135#/95#)
10xOver the bar Burpees
20x Double Unders
L2:
AMRAP 12:
5x OH Squats (115#/75#)
10x Burpees
20x Double Unders
L1:
AMRAP 12:
5x OH Squats (65#/45#)
5x Burpees
20x Single Unders
Supplemental:
-Pull-Ups, 3×70% of Max reps. Same scaling or weight as last week – add 1 additional rep off to alst weeks numbers, or 2.5 – 5# if weighted.
-3×8 Alternating Pendlay Rows/RDLS. Manageable weight, correct form. Use snatch grip on RDLs if you have a noticeable weakness in SN first pull.
-“Pendlay” Row – https://www.youtube.com/watch?v=ZlRrIsoDpKg
-RDL – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101