Strength
1a) 5X2 Top Pull Deadlifts @ 90% - rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains - rest 60 sec.
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains - rest 60 sec.
Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo Supinated Weighted Pull-ups - heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise - heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k (if solo), or 150 DU or 800M run
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k (if solo), or 150 DU or 800M run
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
For time.
Midline/Recovery
3X25 Reverse Hypers - medium, rest 60 sec.
Phew! That was a lot.
ReplyDeleteDL - 255. Lost my grip at the bottom of the second rep every time, so just deadlifted it back up.
Bench - 5x6 @ 165
Tempo Pullups and GH Raises were unweighted.
Met Con - 22:02. Still struggling with WallBalls.
Reverse Hypers - First 20 reps with 15 obs, then dropped it and completed the rest with no weight.