Tuesday
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…
B.
Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
C.
Three rounds for time of:
100 Double Unders
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
B.
Three rounds for time of:
100 Single Unders
30 Kettlebell Swings
20 Abmat Sit-Ups
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