The Factory Strength and Conditioning – Strength & Conditioning
Back Squat (Build to moderate heavy )
If you are lifting Saturday- warm up and work up to nm than 80% for 3-5 single
If you are not lifting Saturday, build to a 1RM for the day
Bench Press (Build to heavy )
If you are lifting Saturday- warm up and work up to nm than 80% for 3-5 single
If you are not lifting Saturday, build to a 1RM for the day
Deadlift (Build to a heavy )
If you are lifting Saturday- warm up and work up to nm than 80% for 3-5 single
If you are not lifting Saturday, build to a 1RM for the day
Metcon (Time)
20-16-12-8-4
Box jump overs 24/20″
5-4-3-2-1
Rope climbs
Scale:
Practicing the hook on the bench for the same number of reps.
Doing from the floor, arms only pulling to standing. Make this harder by putting feet on a bench and pulling to standing on the bench.