Warmup - With an unweighted BB, for 3 minutes, do:
Back Squat (no pause) - 5 reps
Behind the Neck Standing Shoulder Press (no pause) - 5 reps
Work continuously, but at a comfortable pace, going back and forth between
the squat and the standing press.
#1 BB Frankenstein Front Squat with a 3 second PAUSE at the bottom 5-5-5 reps
For the Frankenstein Front Squat, the bar is racked across your shoulders, just like
a front squat, but your arms are straight out in front of you, angled slightly upward,
with your palms facing each other. Take the bar from the rack to start each set,
and rerack it at the end of each set. Do a set or two with just the bar. The first set
with weight added to the bar counts as the first of your three sets. Try to add
weight each set. Rest between sets.
#2 BB Clean with a 3 second PAUSE 2-2-2-2 reps
The pause is after the pull, in the receiving position (the same position as the bottom
of a front squat). Do a couple of sets with lighter weight, and then the 4 sets that
count are at 75% of your clean 1RM. Reset your starting position for each rep. Don't
do "touch and go" on the second rep. Rest between sets.
#3 Do 1 round of:
BB Back Squat (no pause) - 10 reps
Kipping Pullup - 20 reps
DB Thruster - 30 reps
Hand Release Pushup - 40 reps
Air Squat - 50 reps
REST - 90 seconds
Air Squat - 50 reps
Hand Release Pushup - 40 reps
DB Thruster - 30 reps
Kipping Pullup - 20 reps
BB Back Squat (no pause) - 10 reps
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