Week of Sept. 13

6:30 AM Performance School Plan for the week:

Monday:

Back Squat - work up to a weight right below the point where form breaks down (determined by me). 3 sets of 5 reps with that weight.

Press - same format as back squat

Short Metcon

Tuesday:

Pullups - we will work up to a 5-10 repetition maximum using whatever band necessary. Then perform 3 drop sets with a stronger band or combination of bands for max reps.

16 minute Interval Metcon

Thursday:

Deadlift - work up to 3 sets of 5 reps with a weight just before the breakdown of form

Walking DB Lunges - 3 sets of 5 reps each leg

Tempo Runs?

Friday:

Push Press - work up to 3 sets of 5 reps

Tabata Squat & 4 minute AMRAP Pushups

Lets's have a great week team!