Saturday, 12/22

1 Attempt to Establish:
20-Rep Max

A strong area to be inside of a 20-Rep Max attempt is in the 72-77% range.

To warm, we first want to build in a handful of repetitions to fully open our hips as we loosen for the attempt.

Following, we'll drop to triples, as we build steady moving towards singles. Our aim is go above our planned attempt, for at least a single repetition (if not two) so that we can back off to our attempt weight with confidence.

5 Reps @ 50%
5 Reps @ 55%
5 Reps @ 60%

3 Reps @ 65%
2 Reps @ 70%
1 Rep @ 70+%, building to 5-10lbs heavier than our planned attempt.

Conditioning

For Time: Teams Of 3
60 Toes to Bar
60/42 Calorie Assault Bike
30 Power Cleans (175/115)
120/84 Calorie Assault Bike
30 Power Cleans (175/115)
60/42 Calorie Assautl bike
60 Toes to Bar

Freddy HansenComment