CoreFit:
4 sets of:
A1. Deadlift x 6-8 reps @ 3011 ---good posture and form
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Partnered Leg Toss x 15-20 reps
Rest 45 seconds
+
3 sets for times of:
500 Meter Row
Dumbbell Thrusters x 10 reps
Burpees x 10 reps
Rest 3 minutes
notes: work hard and recover. then repeat. don't save anything.
3 WORKING sets of:
A1. Clean grip Deadlift x 4-5 reps ---this should be heavy and with proper form.
Rest 5 seconds
A2. Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes
+
3 sets for total time
400 Meter Run @95% effort
135/85 lbs Thrusters x 5 reps
Burpees x 10 reps- AFAP
Rest 3 minutes
notes: use the hook grip for the clean grip DL. Use it in warm-ups and during your working sets. Yes the rest is 5 seconds between A1 and A2. That's enough time to set the barbell down and immediately pick up the KB and swing.
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