Training 5-30-2016

Warm-up: Joint Mobility/Dynamic

Strength:

Squats

70% x 3, 85% x 4, 95% 2×3, 90% 2×4-5

*Rest 90-120 seconds between sets between efforts
*In your 90% efforts you have the option to hit 4-5 reps a set. If you feel your fourth rep is of diminished bar speed or undesirable form then do not complete the 5th rep.
*This is the 4th and final week of a loading phase design to exceed our usually sub maximal approach to consistent lifting. Be sure to still take your percentages off of your WORKING 1rm for this phase of training. That means apply the above sets to 90% of your Max lift.

Conditioning:

“Murph”

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)