Athletes, please make sure that you schedule accordingly for 14.2 Coach Mary, Eric and myself will be gone this weekend. That means less judges. If you have your judges cert we could really use the help to get everyone done on time. Also a reminder that mondays are only for individuals who can to for any reason do it on the scheduled days. Please get with a coach to schedule a time on mondays. Also I will NOT be taking any redos after 4pm on Monday.
Coach Leo
Strength:
Amateur
Back Squat 3×5 (add 5 lb to last workout)
Floor Press 3×5 (add 2.5 lb to last workout)
Collegiate
Shoulder Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday
*If under a body weight of 225 lb, use a weight of 225 lb. If body weight is over 225 lb, put your body weight on the bar.
WOD:
9 Minute AMRAP of:
Max Effort Back Squats 155/110
Max Effort, UnBroken Overhead Walking Lunges 45/35 (plates only)
Note: on the back squats you may stop with the bar on your back but you may not drop it or rack it until you are done. Racks are allowed for the back squats. On the overhead walking lunges as soon as you start you may not stop until you are done. If you take a break between reps your done. Your score is the number of total reps completed.
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