Warmup - With an unweighted BB, do 2 rounds of:
Standing Shoulder Press - 5 reps
Back Squat - 5 reps
Push Press - 5 reps
Front Squat - 5 reps
#1 BB Hang Clean - 4 sets x 1 rep at 85% of 1RM
#2 BB Back Squat
Do as many warmup reps and sets as you like.
Work up to a heavy set of 3 reps (heavier than 11/12/18)
Then take off 10% and do 4 more sets x 3 reps.
#3 In 12 minutes, do as many rounds as you can of:
Pullup - 6 reps
DB Thruster - 9 reps
BB Inverted Row - 12 reps
Overhead Bumper Plate Walk - 50 meters
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