*You can and should go up in weight slightly from last week. Last week was 8-10 reps
B1. DB Push Press @ Moderate Effort, AMRAP 25 Seconds x 5 sets, rest 10 seconds
B2. Box Jumps Step Down, 10-12 reps x 5 sets, rest 1:30 between sets.
C1. DB External Rotation @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 35 seconds x 3 sets, rest 1 minute.
Performance:
A.
Four sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM Power Clean
A.
Four sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM Power Clean
*Lower the weight if you need to, but keep it heavy.
(rest 10 seconds between singles)
Rest 3 minutes
B.
Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.
C.
On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps
*As with last week’s, choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week.
(rest 10 seconds between singles)
Rest 3 minutes
B.
Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.
C.
On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps
*As with last week’s, choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week.
D. Max Calories on Airdyne in 60 seconds. This is one ALL OUT effort. Go hard, deal with the pain and keep driving. Set a PR, get on the board with something you can be proud of.
*Men use the black bike.
*women use the gold bike
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