A. Strength
In 15 min build an 1 RM Heavy Back squat. When you reach your last set execute + 3 back off sets @ 75-70% of your PR sets 6-8 reps
B.Skill/Strength
3 sets of
Heavy pull ups 3 reps (rest 30 sec) + 10 Chest to bar pull ups ( 15 sec rest) + aim to Do more reps than last weeks pull ups
C. Conditioning
Alternate Emom x 16
1. 5 Power Clean (60-75%) + 50 -30 Du Odd minute
2. 15-20 wall Balls Even minute
D. Accessory Work
Stiff Leg Deadlift 3 sets 6-8 reps with tempo 3020 (medium weight go easy on these)
Accumulate 2 min hang (1 min with left hand on top , 1 min with right hand on top) from rope
Ghd sit ups 10-15 reps 2-3 sets
In 15 min build an 1 RM Heavy Back squat. When you reach your last set execute + 3 back off sets @ 75-70% of your PR sets 6-8 reps
B.Skill/Strength
3 sets of
Heavy pull ups 3 reps (rest 30 sec) + 10 Chest to bar pull ups ( 15 sec rest) + aim to Do more reps than last weeks pull ups
C. Conditioning
Alternate Emom x 16
1. 5 Power Clean (60-75%) + 50 -30 Du Odd minute
2. 15-20 wall Balls Even minute
D. Accessory Work
Stiff Leg Deadlift 3 sets 6-8 reps with tempo 3020 (medium weight go easy on these)
Accumulate 2 min hang (1 min with left hand on top , 1 min with right hand on top) from rope
Ghd sit ups 10-15 reps 2-3 sets
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου