4 sets:
A1. Batwings 6-8 reps. Rest 1 minute
A2. Pull -up negatives 4-6 reps. Rest 1 minute
+
Minute AMRAP of the following:
6 Minute AMRAP of Burpees sets of 8 unbroken. Unbroken means no pause at top or bottom. It does not have to be sprint pace, but just continuous burpees with no pauses
+
Rest 5 Minutes
+
10 Rounds of the following at hard pace:
6 Kettlebell Swings
12/9 calories on Airdyne
Rest 30 seconds between sets
6 Minute AMRAP of Burpees sets of 8 unbroken. Unbroken means no pause at top or bottom. It does not have to be sprint pace, but just continuous burpees with no pauses
+
Rest 5 Minutes
+
10 Rounds of the following at hard pace:
6 Kettlebell Swings
12/9 calories on Airdyne
Rest 30 seconds between sets
Performance:
Two sets, not for time, of:
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B.
6 sets:
Jerk x 1 rep @ 80-95%. Build as you see fit. Focus on technical proficiency during all reps.
Rest 2 -3 minutes.
C.
Three sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds
D.
Two sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
20 DB push press- heavy
Rest 3 minutes
Jerk x 1 rep @ 80-95%. Build as you see fit. Focus on technical proficiency during all reps.
Rest 2 -3 minutes.
C.
Three sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds
D.
Two sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
20 DB push press- heavy
Rest 3 minutes
No comments:
Post a Comment