Squat
Warmup legs to 3 RM for the day, not maximal Front Squat Warmup Sets then 3x5 @ 175 Bench Warmup Sets then 3x5 @ 165 Dips 5x10 Conditioning Row 2k Rest 2 min Run 1 mile or Swim, depending on availability/time
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Front Squat
Warmup Sets then 5x5 @ 165 Power Clean Warmup Sets then 5x3 @ 145 Snatch - Work on form/increasing weight Dips 5x10 Conditioning Row 5 mins for max meters 5 mins Bodyweight lunges Row 3 mins for max meters 3 mins Bodyweight lunges Row 1 min for max meters Squat
Warmup Sets then 5x5 @ 195 Press/Pushpress Warmup Sets then 5x5 @ 100 - then PP 3x5 @ 125 5 sets 10 KB Press, 10 Pushup, ME Kipping/Butterfly Pullup Conditioning Row 3x350m, :30 rest Rest 2 mins 6x70m, 1 minute rest rest 2 mins 3x350m, :30 rest Squat
Work up to 3 rep set for the day Front Squat Warmup Sets then 5x5 @ 155 Bench Warmup Sets then 5x5 @ 155 Dips 3x10 Conditioning Row 2k Rest 2 mins Run 1 mille. Compare total time to last week 18:38 Squat
Warmup Sets then 5x5 @ 185 Deadlift Warmup Sets then 5x5 @ 195 Row 5x5 @ 125 3 sets 10 KB Swings, 10 Pushup, ME Strict Pullup Conditioning 12 Min AMRAP 10L/10R Kettlebell Thrusters AHAP 20 Cal Row Front Squat
Warmup Sets then 3x5 @ 145 Power Clean Warmup Sets then 5x3 @ 135 Dips 5x10 Conditioning 12 mins of 3 Snatches 2 Rounds of Cindy 1 Walking lungwe down and back on turf |
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