Warmup - At a comfortable pace, do 3 rounds of:
BB Hang Clean and Split Jerk - 3 reps with an unweighted BB
Kipping Pullup - 6 reps
Pushup (not hand release) - 9 reps
Air Squat - 12 reps
#1 Standing Broad Jump - Best of 4 attempts
Do some practice jumps at a low to moderate intensity before you start #1.
From a stationary start, jump with both feet and land with both feet. We
will post our results.
#2 BB Deadlift - 10 reps
We are looking for a PERFECT POSTURE 10 Rep Max.
Don't just dive into your 10RM. Do a few reps at about 80%, 85%,
90%, and then 95% of your projected 10RM before your max effort
set. We will post our results.
#3 Do 1 round of:
Kipping Pullup - 25 reps
DB Thruster - 20 reps
BB Row - 15 reps
Pushup (1.5 REP) - 10 reps
BB Clean - 5 reps (not touch and go, reset your start position for each rep)
REST - 60 seconds
Double Under - 60 reps
REST - 60 seconds
BB Clean - 5 reps (not touch and go, reset your start position for each rep)
Pushup (1.5 REP) - 10 reps
BB Row - 15 reps
DB Thruster - 20 reps
Kipping Pullup - 25 reps
Results for the Standing Broad Jump and the 10RM Deadlift:
Don Starr - 7' 3" and 205 lbs
No comments:
Post a Comment