1a. Barbell Strict Press: 4 sets x 5 reps, (55.65.75.85% of
1RM), Rest 1 min
1b. Chin Up: 4 x 5 reps, Rest 2 min
2. Support Hold (on Dip Station or Rings): 4 sets x 30 sec
hold, Rest 1 min
3. 4 sets – 80% effort - 4 min AMRAP:
·
10 Wall Ball (14/20lb)
·
20 Russian KBS (35/55lb or heavier if possible)
·
30 second plank
·
+ Rest 3 min
*start where you left
off the previous set
*Post results to
comments.
1a) 45-50-55-65* (4 reps on 65)
ReplyDelete2) 60s-45s-30s-30s
3) 9 rounds + 10
1a) 75-85-95-105#
ReplyDelete2) 60-60-35-30 secs
3) 10 rounds + 26 (50# KB)
1a) 35-55-60-60
ReplyDelete1b) green band
2) i'm so weak and deconditioned, i can barely hold myself up for 15 seconds
3) 10 (10#, 25#)
1a) 100-120-140-160#
ReplyDelete1b) strict
2) 35-35-30-30s
3) 10rds+10