Pages

Tuesday, May 13, 2014

5/13/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Behind the Neck Unweighted BB Press and Stretch - 5 reps
      Unweighted BB Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      3 sets x 7 reps

      Do as many warmup sets and reps as you like.  The 3 sets that count are all at 75%
      of back squat 1RM.  Rest between sets.

#2  BB Clean and Split Jerk  

      1 set x 4 reps at 55% of clean 1RM
      1 set x 3 reps at 65% 
      1 set x 2 reps at 75%
      1 set x 1 rep at 85%
      3 sets x 1 rep at 85% or heavier

      NOT touch and go.  Reset for every rep.  Rest between sets.

#3  Every minute, on the minute, do 2 reps of Clean Grip BB Deadlift (NOT touch and go)
      at 105% of clean 1RM.  In between sets of deadlift, complete the following:

      Prisoner Squat - 80 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

      Complete all the squats before moving on to the swings, and complete all the swings
      before moving on to the burpees.  You are done with #3 when you have completed
      all the burpees. 

      This is not a race.  Do all reps with control and good technique.  

      

No comments:

Post a Comment