1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.
2) 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1 Strength/Skill 1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec. 1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec. Conditioning 5 rounds for total working time of: Row 500m (all out) 1 Min ME Dumbell Push Press Rest 1:00 between rounds.
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