A) For Completion:
9 Hand Release Push-Up
7 Hand Release Push-Up
5 Hand Release Push-Up
*Rest 90 seconds between sections А and B
B) 3min Plank Hold
2 Wall Climb penalty every time you break.
Establish 1 Rep Max
A) 1 set x 6 reps @ 70% of new 1 Rep Max
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A
Objective: match your reps in sets A and B
– Rest 90 sec between sets
Barbell Walking Lunge
4 sets x 3 reps from fail @ 70% of your body weight
Tempo: 1:1:0 (1 sec down,1 sec hold, 0 sec up)
Rest 90 sec between sets
*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.
Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.
Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.
3 Rounds for time:
15 Handstand Push-Up
20yd Each Arm Overhead Kettlebell/Dumbbell Walking Lunge 70/53
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