8
Aug
Saturday, August 8, 2015
STRENGTH:
Advanced and Intermediate
Squat
1 x 3, 1 x AMAP
Beginner
3 x 5-8
CONDITIONING:
5 rounds
1:00 dumbbell thrusters
1:00 box jumps
1:00 rest
CASH OUT:
Advanced and intermediate
3x
1:00 plank
5 good mornings
20 tempo squats (4-second, eccentric/down phase)
Beginner
3x
30-second plank
5 banded good mornings
10 low box step-ups
MOBILITY:
Pigeon stretch
Couch stretch
Photo Credit:
Danell Marks Photography- San Diego, Ca
On the AMRAP for the strength, what % of 1RM do you use, or do you go of how the athlete feels that day?
The AMAP (or AMRAP) should be the same weight as the 1 x 3 (or whatever weight you use for your work set that day). However, if the work set goes poorly for some reason, the load can be dropped for the AMAP to ensure safe movement.