Strength Max out Monday! Shoulder Press 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1, 100% x 1, 103-105% x 1 Or, if you don’t have a 1 rep max, follow this rep scheme and get AHAP 5-3-2-2-1-1-1
Conditioning AMRAP in 12 minutes of: 5 Strict Pull-ups 7 Box Jumps (30 / 24 inch) 9 Push Presses (115 / 75) *A supinated grip for the pull-ups is allowed, but not preferred. If you don’t yet have strict pull-ups, a kip is allowed to get your chin over the bar, but for the eccentric (lowering) portion of the movement, SLOWLY lower yourself back down. Ideally a 3-5 second cadence.
Week two of the Paleo Challenge is in the books! I hope the majority of you are seeing great results. There has been one individual who claimed to have lost 14 lbs in less than 14 days. Pretty remarkable!
Strength Back Squat 5 x 3 (5 – 10 lbs heavier than your last session) Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than your last session) This is the last squat and press session of our cycle, so if you been coming regularly to the days we’ve been doing squats and presses, you should be around 90% of your 1 rep max. Next week we max out.
Conditioning Complete the following for time: 800 m run 60 Burpee Box Jumps (24 / 20)