Lifestyle:
Week 4Day 1 Upper Body Push/Lower Body Pull
3 sets:
A1. Single Arm Floor Press x 10/arm; rest 1 min
A2. Superman Iso Hold 1 min; rest 1 min
4 Sets
B1. Perfect Push-ups x 10; rest 1 min. These should be challenging but perfect form reps.
B2. GH Raises x 10; rest 1 min
For Time:
21, 15, 9 rep rounds for time:
Burpees
Box Jumps - 24/18″
A. Squat Snatch @ 80% 1RM 6-8 singles; rest 90 seconds
B. Front Squat; 5 reps x 5 sets; rest 3 minutes
C.
For time:
75 Wall Balls
150 Double Unders
A1. Single Arm Floor Press x 10/arm; rest 1 min
A2. Superman Iso Hold 1 min; rest 1 min
4 Sets
B1. Perfect Push-ups x 10; rest 1 min. These should be challenging but perfect form reps.
B2. GH Raises x 10; rest 1 min
For Time:
21, 15, 9 rep rounds for time:
Burpees
Box Jumps - 24/18″
Performance:
Slam-Fest competitors should get in some active recovery, foam rolling and stretching.
Those that did not do Slam-Fest:
A. Squat Snatch @ 80% 1RM 6-8 singles; rest 90 seconds
B. Front Squat; 5 reps x 5 sets; rest 3 minutes
C.
For time:
75 Wall Balls
150 Double Unders
A. Did my 8 reps at 140. Really needed this. Still need speed under bar work. But this was a good session
ReplyDeleteB. Used 225# 5x5
C. Did not do
A. 8 reps between 115-135.
ReplyDeleteB. 5x5 at 205#
C. 21,15,9 burpees and box jumps. 5:29
Doing a mix for a while to let my back heal.
ReplyDeleteA1. Floor press #55
A2. Superman hold x60sec
B1. Hand stand pushups x30 total
B2. Reverse GHD holds
C. 75 wallballs/150 DU - 8:21
A. 160 x 8
ReplyDeleteB. 225 x 5 x 5
C. skipped, basketball game later