Congratulations to Dan Wright on being named Athlete of the Month for November! Dan is one of the most genuine people you will ever meet, as well as one of the hardest working individuals you will ever meet. Being a husband, father of four, and a civil servant for Sangamon County Dan keeps himself busy. …
Strength A1. 4 x 4 Speed Squats 21X1 Tempo @ 60% of Back Squat Max A2. 4 x 6/6 One Armed KB Snatch from hang – As heavy as possible Conditioning 15 minute ladder – Reps of 5-10-15-20-25, etc.. Wall Balls (20#/14#) Hang Power Snatch (75#/53#) Box Jumps (24″/20″) Cash-Out 3 sets: :60 Plank Hold …
Strength A. 5 x 3 Deadlifts @ 60%-70%-80%-90%-100% of 5RM B. Every :30 for 4 minutes (8 sets) complete 3 Deadlifts @ 85% of 5 rep max (same as last week) Conditioning 3 rounds for time: 25/20 Calorie Row 400m Run 15 Burpees
