Monday: August 15, 2016 (2-7)


DE Lower: 75%x2x12-24
Speed Squat (Bands):

Accessory: 75%x1x8-15
Speed Pull (Bands):

MetCon:
AMRAP 20:

3 Push Press 95/135#
6 Barbell Row 95/135#
9 Front Squat 95/135#
800m Run

Post total number of rounds to comments:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Glute-Hamstring Raise:
Hamstring Curl:

Saturday: August 13, 2016 (2-5)


DE Upper: 60%x3x18-30
Medium-Grip Speed Bench (Bands):

MetCon:
AMRAP 10:

5 Pullup
10 Pushup
15 Air Squat

Post total number of rounds to comments:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Chest Fly:
JM Press:
RS Press:
Side Raise:
Skullcrusher:
Tate Press:
Triceps Extension:
Triceps Pushdown: