1a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
1b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
7 rounds for total time of:
Row 20 Cals
5 Power Clean & Push Jerks @ 155/105#
5 Power Clean & Push Jerks @ 155/105#
Rest 1:1
press: 95,105,115, row: 135,165,165
ReplyDeleteSquats. 215,225,245,245,260 tried to get low and have good form...
Conditioning: 2:18, 2:06, 2:19, 2:23, 2:30. This was rough. ran out of time. Did 155#