A ) Strict Press: warm up, build to a 5RM for 1 max set,
getting in at least 3-4 warm up sets of 5 reps as you’re working up – want you
to go heavier than last week on your final set! (even if by 1-2lb – every lb
matters!), Rest 1-3 min between sets
B ) 4 sets:
60 sec ALL OUT EFFORT shuttle run (outside if possible, if
not sub treadmill or C2 rower)
+ Rest 2-3 min
C ) 4 sets for time – 100% effort (aka SPRINT):
5 Pull Ups
10 Air Squats
25 box jumps
+ Rest 2-3 min
*Post results to
comments.
A) 70#
ReplyDeleteC) kipping PUs, 1:45, 1:38, 1:35, 1:35
A) 155#
ReplyDeleteC) 1:39/1:32/1:35/1:32
A) 95#
ReplyDeleteC) 1:38-1:45
A) 150#
ReplyDeleteC) 1:36/1:42/1:37/1:34