Day 1
30 minutes of gymnastic skill work
hand stands, free handstands, bar muscle ups, rope climbs, rings, etc.
Then
100 yard sprint
30 sec rest
80 yard sprint
30 sec rest
60 yard sprint
30 sec rest
40 yard sprint
30 sec rest
40 yard sprint
30 sec rest
60 yard sprint
30 sec rest
80 yard sprint
30 sec rest
100 yard sprint
Day 2
Squat 2 @ 70% 1rm, 2 @ 80% 1rm, 4x1 90% 1rm
Bench 2 @ 70% 1rm, 2 @ 80% 1rm, 4x1 90% 1rm
Then
For 25 minutes AMRAP keg to shoulders with 3 hspu, 6 burpees, 9 wall balls between reps.
*Fill the keg 3/4 full of water or sand
1 keg to shoulder
3 hspu, 6 burpees, 9 wall balls
2 keg to shoulder
3 hspu, 6 burpees, 9 wall balls
3 keg to shoulder
3 hspu, 6 burpees, 9 wall balls
repeat the pattern for 25 min
Day 3
15 clean and jerk 135
15 muscle ups
12 clean and jerk 135
12 muscle ups
9 clean and jerk 135
9 muscle ups
Day 4
Deadlift 3 @ 70% 1rm, 3 @ 80% 1rm, 3 @ 85% 1rm, 3 @ 90% 1rm
then
5 rounds for time
1 press 90% 1rm
1 strict pullup
1 press 90% 1rm
3 strict pullups
1 press 90% 1rm
5 strict pullups
Day 5
Squat 10x2 @ 65% of 1 RM
rest only 45 seconds between sets
Complete for time:
Run 400NA
10 Kettlebell swing 2.00pood (32.76kg)
10 Pull up 20.00lb (9.07kg)
5 Overhead squat 135.00lb (61.23kg)
Rest for 00:02:00
Do this 4 rounds. Add up your total times at the end.
No comments:
Post a Comment