A1) Strict Press: 4 x 3 reps (3rd rep should be
challenging), Rest 1 min
A2) Tempo Push Up (51X1): 4 x max reps, Rest 1-2 min
B ) 6 sets – 100% effort: 10second KB Jump Squat, Rest 1 min
(if it doesn’t hurt – you aren’t using a big enough KB – challenge yourself!
Hold KB between legs, 1 rep = KB to floor + jump as high as you can with arms
straight)
C ) 6 sets – 100% effort: 50m SPRINT! (rest is walk back,
use alley)
*Post results to
comments.
A1) 95#
ReplyDeleteA2) max 15 or 16
B) 90# KB
A1) 135#
ReplyDeleteA2) 12/7/7/6
B) 80# KB
A1) 115#
ReplyDeleteA2) max 10
B) 60 KB