Strength Training – Week of 6/21/15

Strength Training – CrossFit LoDo – Denver Colorado

Day 1
A. 6×3 Back Squat @ 80% 1 RM
B For Quality: 3 Rounds of 10 STrict pull ups 10 Pistols

Day 2
A. 3×5 Push Press @ 75% 1 Rm
B. Barbell TGU AHAP 5×3 each arm. PRACTICE!!
C. TUT Strict Press 1:5:5:1 5×5 as heavy as you keep that tempo (probably lighter than you think!)

Day 3
A. 6×3 DL @ 80%
B. TUT Reverse Hyper sets 1:5:5:1 for 3×10. break sets shorter if you can’t keep the tempo
C. 3×25 (each side) GHD rotations with weight plate

Day 4
A. 5×5 Front Squat @ 70% 1 RM
B. 3 RFT 10 Box Jump Overs 10 OH Barbell Walking Lunges (total, alternating) 135/95

Day 5
A. 2-2-2-2-2-2-2-2-2-2 Bench Press all @ 80+% 1 RM. Rest no more than 2 minutes between efforts.
B. 3 Rounds for Quality: 10 Deficit HSPU (6″/4″) 10 Strict Toes to Bar 10 Plank to dumbbell weighted side plank.