Warmup - Do 2 sets x 15 reps of Air Squat, then do 1 round of:
DB Reverse Fly - 15 reps
Pushup - 15 reps (not hand release)
Unweighted BB Push Press - 15 reps
Unweighted BB Front Squat - 15 reps
#1 BB Front Squat - 5 sets x 3 reps
Do as many warmup reps and sets as you like. The sets that count are at 60%
of front squat 1RM or heavier.
5 seconds to lower the weight, then PAUSE for 2 seconds at the bottom.
Normal tempo on the way back up. Rest between sets. Try to add weight
each set.
#2 BB Bench Press (no pause)
Set 1 - 225 lbs to failure
Set 2 - If you complete 10 or more reps for Set 1, add 50 lbs and go to failure
If you complete less than 10 reps for Set 1, subtract 50 lbs and go to failure
Do as many warmup sets and reps as you like before you start Set 1. And you can
use less than 225 for Set 1. As an example, if your first set is 155 lbs and you get
8 reps, then you would drop to 105 and go to failure on the second set. If you get
12 reps at 155, you would increase to 205 lbs for Set 2. Rest between sets.
#3 On the 50 meter course, run 800 meters for time.
#4 Do 2 rounds of:
BB Thruster - 10 reps with a 2 second PAUSE at the top of each rep
EZ Curl Bar Nosebreaker - 15 reps
Toes to Bar - 15 reps
REST - 1 minute
BB Rack Press - 10 reps
Rest between rounds.
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