Bring those wrist wraps, and belts today folks... :-)
Strength
Strict Press:
Warm-up Sets 6 - 8 Minutes
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
Work Sets - 2:30 per set
2 reps @ 85%
2 reps @ 90%
Deadlift 10 - 15 Minutes (2 - 3 mins rest after each set)
5 reps @ 65%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
*Drop EVERY REP, and reset before each rep. For the last 3 sets, you MAY switch grip.
Then, some quick conditioning...
For Time:
21 - 15 - 9 Reps Of
Box Jumps (24"/20")
Kettlebell Rows (53/35 each hand)
**5 Minute Cut-off**
*Simple and fast today guys. Scale box height, or KB weight, before scaling reps. For the Box Jumps, we will be doing Games Standard - NO POGO, so you must stand up on top of the box every rep. You may rebound off of the floor, but no rebound off the top of the box.
13 comments:
165# press
405# deadlift
2:47 rxd
No press
295# deadlift
4:46 w/44# kb
80# press x 2; missed 2 rep at 82# think I gave up on it too soon
265# DL
4:32 RX
110# press
285# deadlift
4:10 with 44# KB
110 press
335 DL
4:35 40lb db
130 press
395 DL
4:50 rx
Lisa: 67 press; 159 DL; 4:03 25#
Rachel: 50 press; 159 DL; 5:00 15#
105# press
270# dl
4:27 @44#
Dave
68# press
193# deadlift
DNF 6 rows short, 26# kb
72# press
230# DL
4:45 with 26# KB
Press 45#
DL 153#
4:27 15#DB,14"Box
78# press
248# DL
DNF - 10 of box jumps in 2nd round
160#
385#
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