#1 Sprint 50 meters - 7 reps
70% effort on the 1st rep, 80% on the 2nd rep, 90% on the 3rd rep, and
100% effort on the last 4 reps.
#2 BB Bench Press PAUSE 6-5-4-3-2-1 reps @ 70% of your 1 RM
BB Squat Clean and Jerk 2-2-2-2-2-2 reps @ 70% of your 1 RM
#2 is continuous work. Do 6 presses, 2 clean and jerks, 5 presses, 2 clean and
jerks, 4 presses, etc.
#3 Do 3 sets of:
BB Bench Press 2 reps + 1 NEGATIVE
Loads are: Set 1 = 75% of 1 RM, Set 2 = 80% of 1 RM, Set 3 = 85% of 1 RM.
Rest between sets. For the negative, lower the weight as slowly as you can
to your chest, and then have a training partner help you re-rack the weight.
#4 Crossfit (hand release) Pushup 20-18-16-14-12-10 reps
Double Unders 20-18-16-14-12-10 reps
#4 is continuous work. Do 20 pushups, 20 double unders, 18 pushups,
18 double unders, etc.
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