Strength:
Back Squats (5/3/1 week of 3's):
- Warm Ups: 165x5, 205x5, 245x3
- Work Sets: 290x3, 330x3, 370x6- Rep PR!
Box Jumps:
- 30"x 2 reps immediately after every set of squats
Weighted Ring Rows:
+15x 6, 6, 6, 6, 6, 6
Barbell Curls:
- 125x 8, 8, 8
GHD Sit Ups:
- 16, 16, 16
Conditioning:
10:00 AMRAP of:
- Push Ups to failure
- Row 10x the number of meters every time you take a break
Score: I completed 100 push ups and rowed 1000m
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