A) Tabata 5 cycles(20 sec work, 10 sec rest):
Wall Ball 20lb/14lb
Hand Release Push-Up
– Rest 45 sec
B) 2 min Assault Bike @ 60 rpm
*Sub assault bike with 400m run @2 min pace
Establish Heavy Single
* Heavy singles are generally 90-95% of an athletes 1 Rep Max
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)
Objective- Match your reps in sets (A) and (B)
-Rest 2 Min between sets
Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement. Achieve this by pulling your ribs down. Take time to stretch your chest and neck prior to load.
20 Overhead Squat 70#/55#
2 min max Assault Bike
– 2 min rest
Make sure you complete your reps with full range of motion. No cutting your squats short in order to move faster.
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