Warmup - Do 1 set of 20 Air Squats, then with an unweighted BB do 2 rounds of:
Back Squat - 5 reps
Behind the Neck Standing Shoulder Press - 5 reps
Front Squat - 5 reps
Standing Shoulder Press - 5 reps
#1 BB Back Squat
Do as many warmup sets and reps as you like. The sets that count are:
Set 1 - 10 reps at 60% of Back Squat 1RM
Set 2 - 10 reps at 65%
Set 3 - 10 reps at 70%
Rest between sets.
#2 In 9 minutes, do as many quality rounds as you can of:
Burpee Pullup - 9 reps
BB Thruster - 7 reps (be sure to lock out at the top of each rep)
BB Deadlift - 5 reps
Handstand Pushup - 3 reps
The deadlifts can be touch and go, but keep perfect posture and technique.
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