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The Factory Strength and Conditioning – Strength & Conditioning

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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.