Lifestyle:
Day 1 Upper Body Push/Lower Body Pull
4 sets:
A1. Bench Press x 8-10 reps; rest 1 min
A2. GH Raises x 8; rest 1 min
4 sets:
B1. Perfect Push-ups x 10; rest 1 min. Use incline as necessary.
B2. Deadlift 8, 6, 4, 2 add weight each set; rest 1 min
5 sets:
1 min max reps KB swing - moderate
1 min max reps burpee box jumps 18"
1 min max calories Airdyne
rest 1 min
Performance:
A. 1RM Squat Snatch Guantlet – 1 rep on the minute starting at 125#, add 10# until failure
A1. Bench Press x 8-10 reps; rest 1 min
A2. GH Raises x 8; rest 1 min
4 sets:
B1. Perfect Push-ups x 10; rest 1 min. Use incline as necessary.
B2. Deadlift 8, 6, 4, 2 add weight each set; rest 1 min
5 sets:
1 min max reps KB swing - moderate
1 min max reps burpee box jumps 18"
1 min max calories Airdyne
rest 1 min
*If you are competing in Slam Fest, consider decreasing volume this week, especially towards mid-week.
A. 1RM Squat Snatch Guantlet – 1 rep on the minute starting at 125#, add 10# until failure
B. Front Squat – Build to a 3RM
C.
3 rounds for time
C.
3 rounds for time
15 Thrusters 115#/75#
50 Double Under
7 muscle-ups
A. Built a 155#
ReplyDeleteB. Hit 265# for a 3rm PR
C. 13:17. Subbed 7 c2b and ring dips for mu. REALLY struggled with the DU here. Not a good time
A. 155# PR
ReplyDeleteB. 235#x3 245x2
C. 10x95#PS, 15 burpees, 20 CTBs, 40WBs, 20 box jumps- 8 minutes
A. 165. This was a pleasant surprise. 10lb PR.
ReplyDeleteB. 225x3
C. 16 cal on rower at 8 min mark of the 16 min amrap for Saturdays competition.
A. built to a mod high hang squat clean and FSx3. 225.
ReplyDeleteB. DL 1x495
C. 45 cal on rower at 8 min mark.
A. 125 -> 195, missed 205
ReplyDeleteB. 265x3
C. skipped for basketball