Warmup - Do 2 rounds of:
Unweighted BB Back Squat - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Kettlebell Deadlift - 10 reps
#1 BB Clean Grip Deadlift - 3 sets x 3 reps at 105% of Clean 1RM
#2 BB Bench Press - Work up to a max set of 6 reps.
Then take off 10% and do 3 more sets x 6 reps.
#3 EZ Curl Standing Bicep Curl - 3 sets x 21 reps
For the first 7 reps, go from arms straight (bottom portion) to halfway up
(forearms parallel to the floor). For the next 7 reps, go from halfway up (forearms
parallel to the floor) to all the way up. For the last 7 reps, go full range of motion.
#4 BB Bench Press (No Touch) - 5 sets x 4 reps
Set 1 is light. Set 2 is moderate. Sets 3, 4, and 5 are heavy.
At the bottom of each rep, the barbell does not touch your chest.
Keep the barbell about 1-3" off your chest at the bottom.
#5 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do B, C, D, E and F
Round 3 - Do C, D, E and F
Round 4 - Do D, E and F
Round 5 - Do E and F
A) Double Under - 60 reps
B) Air Squat - 30 reps
C) Hand Release Pushup - 20 reps
D) Run 150 meters
E) BB Row - 12 reps
F) Burpee - 10 reps
REST 2 minutes between rounds.
No comments:
Post a Comment