A. Barbell Strict Press @ 20×1, 3-4 reps x 3 sets, rest 2 minutes between sets.
Go Up in weight from May 7th
B. Weighted Walking Lunges, 6-8/each leg x 3 sets, rest 2 minutes between sets.
D1. Band Tricep Pushdown, 15-20 reps x 3 sets, rest 60 seconds.
D2. Weighted Plank Holds x 45 seconds x 3 sets, rest 60 seconds.
Performance:
A.
3 sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021
(slow, 6 second descent)
Rest 2 minutes. Loading will be light here due to the 6 second descent. Use straps if you have them
+
30 min AMRAP @ 75% effort
Airdyne - 300 calories
50 no-push -up burps
Row calories for remainder of time
or
Row 200 calories
50 no push-up burps
Airdyne calories for remaining time
C1. Russian Kettlebell Swings, 15-18 reps x 3 sets, rest 30 seconds.
C2. Back Extensions, 10-12 reps x 3 sets, rest 60 seconds.
C2. Back Extensions, 10-12 reps x 3 sets, rest 60 seconds.
D1. Band Tricep Pushdown, 15-20 reps x 3 sets, rest 60 seconds.
D2. Weighted Plank Holds x 45 seconds x 3 sets, rest 60 seconds.
Performance:
A.
3 sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021
(slow, 6 second descent)
Rest 2 minutes. Loading will be light here due to the 6 second descent. Use straps if you have them
+
30 min AMRAP @ 75% effort
Airdyne - 300 calories
50 no-push -up burps
Row calories for remainder of time
or
Row 200 calories
50 no push-up burps
Airdyne calories for remaining time
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