Here it is the big week of singles. What you have been working towards for the past 2 weeks happens today. Work up to and find your 1 RM this week for the prescribed lifts. On top of that check your fitness level with the baseline fitness test and start that last push of the school year towards summer. The end of conquest 2009/2010 is on the horizon. Make that commitment to finish the year up strong.
Monday
Front Squat
Find a Max 1 RM
Rest
8 minutes of AMRAP
7 Power Snatch Guys @ 85 Gals @ 55
10 Box Jumps Guys @ 20" Gals @ 14"
Tuesday
For Time 12 - 1 Ladder Format
Med Ball Clean Wall Ball Shot
Pull Ups
Wednesday
Press Find a new 1 RM
rest as needed
For Time
Baseline Fitness Test
500 m run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Thursday
3 Rounds for Time
15 OHS (W65)(M95#)
15 Pull-ups
15 Thrusters (same weights)
15 Push-up Burpees
15 Squat Cleans (same weights)
15 Knees to Elbows
Friday
Deadlift Find a new 1 RM
Rest as needed
Double Unders 75
21-15-9
SDHP @ 95/65
Front Squat @ 95/65
Monday
Front Squat
Find a Max 1 RM
Rest
8 minutes of AMRAP
7 Power Snatch Guys @ 85 Gals @ 55
10 Box Jumps Guys @ 20" Gals @ 14"
Tuesday
For Time 12 - 1 Ladder Format
Med Ball Clean Wall Ball Shot
Pull Ups
Wednesday
Press Find a new 1 RM
rest as needed
For Time
Baseline Fitness Test
500 m run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Thursday
3 Rounds for Time
15 OHS (W65)(M95#)
15 Pull-ups
15 Thrusters (same weights)
15 Push-up Burpees
15 Squat Cleans (same weights)
15 Knees to Elbows
Friday
Deadlift Find a new 1 RM
Rest as needed
Double Unders 75
21-15-9
SDHP @ 95/65
Front Squat @ 95/65
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