Week of Feb 9th

Monday - Beginner Strength

Front Squat 10x3
*4 sec count down, 2 sec pause, 0 up
*Add weight every 3 sets
*Last set no more than 10% higher than first set

+

10min w. Partner
25m Sled Pull
25m Sled Back Pedal
(3 plates / 2 plates) 


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Tuesday - Advanced Strength 

Strict Press + Push Press
2 x (3 + 8) @ 65% of Strict Press
2 x (2 + 5) @ 75%
1 x (2 + 3) @ 80%
1 x (1 + 3) @ 85%
3 x (1 + 2) @ 90%
+

Strict Press Drop Set



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Thursday - Advanced Strength 

Farmer's Carries
5 x 100ft - AHAP

+

Teams of 4 
12 min AMRAP
Person 1 & 2 - Max Atlas Stone to Shoulder
Person 3 & 4 - 200m Farmer's Carry (24/16kg each hand)

*Switch after 200m, score is total reps over rounds