Strength Training:
Front Squats:
- Warm Ups: 50x6, 100x5, 140x4, 190x3, 230x2, 280x1
- Work Sets: 320x3, 280x7, 240x9 (stay on set 1, go up on sets 2 and 3)
Press/Push Press/Jerk Complex:
- 45x5/5/3, 95x4/4/3, 135x3/3/3, 185x2/2/2, 225x0/1/1, 275x0/0/1
Shoulder Press:
- 200x2, 180x7, 160x9 (stay on set 1, go up on sets 2 and 3)
Conditioning:
Max rounds in 5:00 of:
- 4 Handstand Push Ups
- 8 GHD Sit Ups
Score: 3 rounds. I kept failing on the HSPU due to fatigue from all the overhead work I had already done. The sit ups were done slow and controlled.
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