A) 4 Rounds:
5 Hand-Release Push-Ups
4 Box Jumps
20 sec Rest
3 Strict Pull-Ups
20 sec Rest
B) For completion, 5 min AMRAP:
4 Kettlebell Windmill, each arm (stay light)
45 seconds Plank Hold
A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
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 2 Min between sets
*Heavy singles are generally 90-95% of an athletes 1 Rep Max
4 sets x 2 reps from fail
Tempo 2:1:2 (2 sec up, 1 sec hold, 2 sec down)
– Rest 90 sec between sets
*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.
Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.
100 Wall Balls 20/14
20 Power Snatches 135/95
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