As part of your warmup, with an unweighted BB, do 2 rounds of:
Front Squat - 8 reps
Standing Shoulder Press - 8 reps
Back Squat - 8 reps
Behind the Neck Shoulder Press - 8 reps
Rest a minute or so between rounds.
#1 BB Clean - This is 8 sets of 1 rep (8 singles)
The load for each set is: Set 1 - 60% of 1RM, Set 2 - 65%, Set 3 - 70%,
Set 4 - 75%, Sets 5, 6, 7, and 8 - 80%. Rest between sets.
#2 BB Front Squat 2-2-2-2 reps
Load for the first set is 80% of your clean 1RM. Then try to add weight on
each of the following sets. Rest between sets. PAUSE on the FIRST rep of
each set, and then there is no pause on the SECOND rep of each set.
#3 This is 10 total sets, 5 sets of sprints and 5 sets of burpees
Every even minute, on the minute, run 100 meters in less than 20 seconds.
Every odd minute, on the minute, do 8 burpees.
#4 Do 1 round of:
American Kettlebell Swing - 50 reps
Double Unders - 75 reps
Air Squat - 100 reps
You may have to break each exercise into multiple sets. That is fine. Just try
to work quickly, with good technique, and complete all reps of one exercise
before moving on to the next exercise.
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