Thursday 120621

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Strength:
MONTCLAIR
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
2) 5X3 Push Press – heavy, rest 60 sec.

MORRISTOWN
1) Take 20 minute to work up to a 1RM bench press. No more than 5 attempts (after warmup).

Rest at least 10 minutes

2) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Notes: Squat percentages based on 3RM.

Rest at least 10 minutes


Skill:
MONTCLAIR & MORRISTOWN
For 10 minutes, practice rope climbs using J-hook.

Rest at least 10 minutes

Conditioning (choose one):
MONTCLAIR & MORRISTOWN
15 x 40 sec on/ 20 sec rest (choose one):
Airdyne bike (AD)
or
Row

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