Warmup - With an unweighted BB, do 2 rounds of:
Back Squat - 5 reps
Standing Shoulder Press - 5 reps
Front Squat - 5 reps
Push Press - 5 reps
#1 BB Power Clean - 5 sets x 2 reps at 80-85% of Power Clean 1RM
#2 BB Bench Press
Do as many warmup sets and reps as you like. There are 2 work sets.
Set 1 - Do 225 lbs for as many reps as you can
Set 2 - If you get 10 or more reps at 225, add 50 lbs and do as many
reps as you can. If you get less than 10 reps, take off 50 lbs
and do as many reps as you can.
REST between set 1 and set 2. You do not have to use 225 as your
weight for Set 1. You can start lighter. If you have no idea what weight
to put on the bar, pick a weight you think you can get for about 10 reps.
#3 This is 5 rounds. Each round is 2 minutes of work followed by
2 minutes of rest. One round is:
Double Under - 16 reps
Unweighted BB Jump Squat - 8 reps
Hand Release Pushup - 16 reps
BB Row - 12 reps
Plank - If there is any time left in the round, plank (elbows and toes)
until you hit 2 minutes.
Round 2 starts at 4:00. Round 3 starts at 8:00, etc.
#4 Standing DB Curl - 5 sets x 8 reps (both arms at the same time)
No comments:
Post a Comment