Thursday
A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Rowing
15 Deadlifts (225/155 lbs)
100 Double-Unders
10 Burpees
Go hard and trust that you’ll have enough rest to repeat your effort.
Boom Lite
A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B.
Every 6 minutes, for 12 minutes (2 sets) for times:
18/12 Rowing
6 Dumbbell Man-Makers
100 Single Under
Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
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