Tuesday 3/20/18

Tuesday 3/20/18

Happy Birthday Lili!!

Warmup
Run to Sessions 2x
Hip Mobility

3x
10 Overhead Squats
5 Downdog Push-ups

L2-4 – barbell
L0/1 – PVC pipe Face the Wall OHS

Strength

Levels 3/4
(21 Minutes total)

Take 15 minutes (including warmup sets) to work up to a heavy single Bench Press for the day, then:

6 minutes E2MOM (3 sets)
3 Bench Press at 85% of today’s heavy single

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2

Take 20 minutes (this includes warmup sets) and work up to your heaviest Bench Press triple.
Rest 2-3 minutes between sets.
If you hit your max early, you can do some lighter back-off sets for technique practice.

Levels 0/1

6-8 Sets

8 Double Kettlebell Floor Press
8 Box Dips
8 Hanging Knee Tucks
30/30 Side Plank
Rest 1 minute

Conditioning

“Able Archer”
15 minute limit

Levels 3/4

As fast as possible:
21 Cleans
9 Bar Facing Burpees
15 Cleans
15 Bar Facing Burpees
9 Cleans
21 Bar Facing Burpees

Cleans increase weight each set as follows:
L4 – 95/65, 135/95, 185/135
L3 – 75/55, 115/85, 135/105

Level 2

As fast as possible:
21 Cleans
9 Burpees
15 Cleans
15 Burpees
9 Cleans
21 Burpees

L2 – 75/55 (if there is enough space/equipment) OR Double Kettlebell Cleans

Levels 0/1

5x AFAP
10 Double Kettlebell Cleans
5 Burpees