Strength Training:
Front Squats 4x4 @ 80% of TM (Cycle 1, Week 2):
- 3 sec Pause Warm Ups: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets: 250x 4, 4, 4, 7
Ring Rows:
- Warm Ups: 0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets: 15x 6, 6, then 0x 8, 8, 8 (stick with all unweighted sets for a while to work higher rep range)
Glute/ Ham Raises:
- 15x 9, 9, 9
Conditioning:
AMRAP in 12:00:
- 25 Yard Walking Lunges with 53 lbs KB in one arm
- 10 KB Hang Power cleans in same arm
***Change arms each round
Score: 8 rounds + 20 feet of lunges into round 9
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