Congrats to Scott who took home third place at the Festivus Games this weekend!
Strength
Back Squat (2 sets of 10 reps @ 70-75%)
Conditioning
Two sets for max reps of:
Wall Ball Shots (20/14#) x 60 seconds
Rest 60 seconds
Kettlebell Swings (24/16kg) x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds
Wall Ball Shots (20/14#) x 60 seconds
Rest 60 seconds
Kettlebell Swings (24/16kg) x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds
Pick weights where the athlete can take no more than 2 breaks during each minute of work
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
*Percentages based off of 1RM