4/27/15: Monday:

STRENGTH

20 rep squat cycle Week 3/Day 1

use this file for squat numbers : 20 rep spreadsheet

then

ME deadlift in one attempt with 20 rep squat weight

METCON

12 min amrap

2 deadlifts (225#/155#)

6 box jump complex (1 complex = 3 air squats + 1 box jump)

25 Ball Slams

  

4/24/15: Friday:

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June 2005. “JT” 21-15-9 handstand pushups ring dips pushups   then   4 rounds 1 min max effort kettlebell snatch (55#/35#) 1 min max effort box jumps (24″/20″) 1 min max effort strict press…