Fitness:
Go Up in Weight from April 28th
A2. Heavy DB Bent Over Row 6-8 reps x 3 sets, rest 1:30 between sets.
C. 2 Rounds of the following:
Rest 5 minutes between rounds
B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
Go up in weight from April 28th
Go up in weight from April 28th
C. 2 Rounds of the following:
Row 500 Meters
20 Russian Kettlebell Swings
20 Box Jumps- Step Down
20 Russian Kettlebell Swings
20 Box Jumps- Step Down
Rest 5 minutes between rounds
Performance:
A.
Three sets, not for time, of:
Alternating Pistols x 8 reps (4 each)
Muscle-Ups x 2-5 reps. Work the progression if you don't have them.
Double-Unders x 40 reps
B.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
(Build over the course of the sets to a heavy single. Your first set starts with ~60% of 1RM.
C.
Build quickly to 85% of your 1-RM Back Squat, and then . . .
Every minute, on the minute, for 10 minutes
Back Squat x 2-3 reps @ 85% of 1-RM
*note. This workout is hard. Suck it up, get under the bar at 55s and be ready to squat on the minute. Utilize the extra squat rack to load up another bar.
A.
Three sets, not for time, of:
Alternating Pistols x 8 reps (4 each)
Muscle-Ups x 2-5 reps. Work the progression if you don't have them.
Double-Unders x 40 reps
B.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
(Build over the course of the sets to a heavy single. Your first set starts with ~60% of 1RM.
C.
Build quickly to 85% of your 1-RM Back Squat, and then . . .
Every minute, on the minute, for 10 minutes
Back Squat x 2-3 reps @ 85% of 1-RM
*note. This workout is hard. Suck it up, get under the bar at 55s and be ready to squat on the minute. Utilize the extra squat rack to load up another bar.
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