Mon Sept 1 "Muscle Memory"

Move

1) Back Squat: 12-10-8 Building

2) 12 Min AMRAP
6 Power Cleans
8 Push Ups
10 DB Suitcase Lunges
Rest 30 Seconds

Train

1) Back Squat
12 @ 55%
10 @ 60%
8 @ 65%

2) Muscle Memory

12 Min AMRAP
6 Sandbag Cleans (150/100)
12 Handstand Push Ups
18 Dumbbell Front Rack Reverse Lunges (50/35)

Stimulus

1) This will be the first week of an endurance cycle. It will incorporate high rep endurance strength movement with low rep heavy loading to build stamina and strength. Choose weights you can always finish with a couple more reps left in the tank, aiming to increase weight each set while decreasing reps.

2) The goal here is to maintain a steady working pace with this full body workout. CHoose weights/variations for all movements that you can complete in about 1:00. Use two dumbbells held in the front rack position. Step one foot straight back and gently touch that knee fully to the ground and alternate legs. Aim to get roughly 3 rounds or more.

Extra Credit

On the Minute x 8:
Min 1: Sled Push (Moderate)
Min 2: Plank Hold