Tuesday
A.
Five sets of:
Strict Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
Against a 3-minute running clock, perform the following:
Row/Run 400 Meters
Burpees for Max reps
Rest 3 minutes between sets, and complete a total of 3 sets.
Boom Lite
A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Against a 3-minute running clock, perform the following:
Row/Run 400 Meters
Burpees for Max reps
Rest 3 minutes between sets, and complete a total of 3 sets.
Recent Comments