Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps
#1 BB Clean Grip Deadlift (No Touch) - 4 sets x 5 reps
Start light then add weight each set.
Reps start at the hip. Lower the weight to mid-shin, then stand
back up without the barbell touching the floor.
Finish heavier than your top set from 1/12/20.
#2 BB Back Squat with a 2 second PAUSE at the bottom of each rep.
4 sets x 5 reps
Start with a moderate weight. Add weight each set.
Finish heavier than your top set from 1/12/20.
#3 With a partner, in 15 minutes, do as many rounds as you can of:
DB Thruster - 20 reps with 40 lb DB's.
BB Row - 40 reps at 135 lbs
Hand Release Pushup - 60 reps
Tire Pull - 50 meters (walking backward with 50 lbs in tire)
Run 400 meters
Only one partner is working at a time. Number of reps, or distance,
is the total for both partners. Divide up the reps and distance however
you like. But finish all reps of each exercise before moving to the next
exercise.
No comments:
Post a Comment