December 11, 2013

Day 3 of conditioning week.  We will be conditioning only for the remainder of this week and next week.  After Christmas we will return to strength cycles.  If you wish to work strength still, then continue following the protocol laid out for the past 3 weeks of the wave laddering with the following adjustments:
Wave Ladders with adjustments based on LCI Fitness population
Using your 1 rm follow the protocol listed below. Move as far down the ladder as possible. If you fail on a round that is where you stop and move to part B.  Rest time will 2-3 min between sets and 4 min between waves.  If you select to use the strength option, then please use newly established 1 RM value.
Squat (Monday) Press (Tuesday) Deadlift (Thursday) Bench Press (Friday)
or think of it as a 2 on 1 off 2 on 2 off system
Wave 1
1x3@ 85%
1x2@ 88%
1x1@ 92%
Wave 2
1x3@ 85+ 10 lbs
1x2@ 88+ 10 lbs
1x1@ 92+ 10 lbs
Wave 3
1x3@ 85+ 20 lbs
1x2@ 88+20 lbs
1x1@ 92+20 lbs

A. For Time
21-15-9
Front Squat (105/75)
Push Ball (20/14)
Burpee Lateral Box Jump (24/20)

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