Thursday Group Strength & Conditioning
Push Press*
1×5 @65%
1×5 @75%
1×5+ @85%
*Based off of 90% of Heavy 1-Rep
EMOM x 12 MINUTES
MIN 1 – 3-5 Burpees + 3 Shoulder to Overhead
MIN 2 – 3-5 Burpees + 4 Shoulder to Overhead
MIN 3 – 3-5 Burpees+ 5 Shoulder to Overhead
And so on…
*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure.
STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: Deadlift