Warmup - Do 3 rounds of:
DB Row - 6 reps each side (light weight)
Pushup - 9 reps (not hand release)
Unweighted BB Back Squat - 12 reps
#1 BB Bench Press - 4 sets x 10 reps at 70% of Bench Press 1RM
#2 BB Clean Grip Deadlift (No Touch) - 5 sets x 4 reps at 90% of Clean 1RM
You are not touching the BB on the ground between reps. Starting from a
standing position, one rep is lowering the BB to about 1" off the floor and
then coming back up.
#3 BB Bench Press (1.5 REP) - 4 sets x 6 reps
Set 1 is light. Set 2 is moderate.
Sets 3 and 4 are heavy.
#4 BB Bicep Curl - 5 sets x 8 reps
Same weight for all 5 sets.
#5 With a partner, alternate whole rounds of:
Burpee - 8 reps
Cable Row - 12 reps at 100 lbs
Double Under - 16 reps
Each partner does 5 rounds.
No comments:
Post a Comment