FRIDAY 250801
“Jane’s Ladder”
14 minute AMRAP
100m Run (Bus Stop)
3 GI Jane
100m Run (Bus Stop)
3 DB Thrusters 35/20
Each new round, +3 reps to the GI Janes and DB Thrusters
Round 1: 3 GI Jane / 3 Thrusters
Round 2: 6 GI Jane / 6 Thrusters
Score is the Total number of reps completed in 14 minutes
Each run is 1 rep, each GI Jane is 1 rep, each thruster is 1 rep
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Strength & Olympic Lifting
Press Intensity + Squat Volume
5×2 Strict Press @ 85-90% 1RM
5×5 Back Squat @ 75-80% 1RM
Next week we re-test our CF Total. Let’s see those gains next week.
We train hard not just for ourselves, bur for the little eyes watching from the sidelines.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day