Warmup - With an unweighted BB, do 2 rounds of:
Back Squat - 5 reps
Behind the Neck Push Press - 5 reps
Then with an unweighted BB, do:
Overhead Squat 1-1-1-1 rep
Normal tempo on the way down and up, with a 10 second PAUSE at the bottom.
You can add a little weight if you want to, but keep it light.
#1 BB Clean
3 reps at 50% of 1RM
3 reps at 60%
3 reps at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 95%
Rest between sets.
#2 BB Back Squat (no pause) 5-5-5 reps
Try to increase weight each set. Rest between sets.
#3 This is 3 rounds.
Round 1 is 3 minutes.
Round 2 is 6 minutes.
Round 3 is 9 minutes.
In any of the rounds, if you finish the last exercise (air squats), then start
back at front squats again. Work all the way to the time limit for each round.
Start each round with exercise A.
Rest 2 minutes between rounds.
A) BB Front Squat (no pause) - 5 reps
B) 24" Box Jump - 15 reps
C) Goblet Squat - 15 reps
D) Double Under - 30 reps
E) BB Deadlift - 5 reps
F) Burpee - 15 reps
G) DB Thruster - 15 reps
H) Air Squat - 30 reps
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