Warmup - Do one round of:
Air Squat - 20 reps
Unweighted BB Clean Grip Row - 20 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 Strict Weighted Pullup
6 sets x 3 reps
Use the same weight for all 6 sets. Pick a weight that is challenging
but allows you to get 3 reps for all 6 sets.
#2 This is 3 rounds. Rest between rounds.
Round 1:
Plate Pull - 40 feet
Jump Squat - 20 seconds, as many reps as you can (no barbell)
Cable Row - 15 reps (use same weight all 3 rounds)
REST - 60 seconds
BB Row - 6 reps at 60% of Clean 1RM
Round 2:
Plate Pull - 60 feet
Jump Squat - 40 seconds, as many reps as you can (no barbell)
Cable Row - 20 reps (same weight all 3 rounds)
REST - 60 seconds
BB Row - 8 reps at 60% of Clean 1RM
Round 3:
Plate Pull - 80 feet
Jump Squat - 60 seconds, as many reps as you can (no barbell)
Cable Row - 25 reps (use same weight all 3 rounds)
REST - 60 seconds
BB Row - 10 reps at 60% of Clean 1RM
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