Program I

JOINT PREP
3 rounds:
5 hollow to arch swings
5 air squats @ 32X2

STRENGTH
Squat 3-3-3-3-3-3-3-3
*Includes your warm-up sets.  Work up to a HEAVY 3 reps today.

CONDITIONING
6, 9, 12 reps of:
Thrusters (115lbs / 75lbs)
Pull-ups

SKILL
Double under work

COOL DOWN
Static Stretching Complex
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Program II

JOINT PREP
3 rounds:
5 hollow to arch swings
5 air squats @ 32X2

STRENGTH
5 rounds:
7 goblet squats
5 push-ups
10 Russian swings

CONDITIONING
4 rounds for time:
15 burpees
20 ball slams

SKILL
Any skill work

COOL DOWN
Static Stretching Complex

  • Mike Foster

    Good day. I had some problems thinking today.

    I worked up to a heavy 3 at 205# which I thought was a PR, but was actually 20 pounds short. Then I did the conditioning with a rep scheme of 6-9-15. Hmmm. Well it was a good one. Used 95# and took 3:53.