NOVEMBER 25, 2014

STRENGTH

SHOULDER PRESS

54% X 7 -- 58% X 5 --  68% X 5  -- 77% X 5+

(PERCENTAGE IS CALCULATED FROM ACTUAL 1RM +5+5 (TOTAL OF 10LB)--IE IF MY ACTUAL 1RM IS 100 LB I WOULD ADD 10 POUNDS TOTAL AND CALCULATE PERCENTAGES FROM 110LB)

CONDITIONING WOD

13 MINUTE AMRAP

3 SHOULDER PRESS  --  RX=70%  A=65%  I=60%  0F ACTUAL 1RM                                 SHOULDER PRESS

3 PUSH PRESS ---WEIGHT SAME AS SHOULDER PRESS

3 PUSH JERK --WEIGHT SAME AS SHOULDER PRESS

11 BOX JUMP   RX=30/24   A=24/20  I=20-16

16 CANDLESTICK SIT UPS  RX/A/I==HIPS OFF FLOOR AND TOES TOUCH BAR

WEEKLY CHALLENGE = 750 BICYCLE SITUPS