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deadlift
5 sets x 1 rep @ 85-90% 1rm
then,
4 rounds
8-12 reps glute ham raise
8-12 reps glute ham sit-ups
8-12 reps weighted 45 degree hip extension
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speed bench
6 sets x 3 reps @ 60% 1rm w/ chain
then,
21-15-9 reps of:
double kettlebell thrusters (44/26)
pull-ups
post times to comments.
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"Michael"
3 rounds for time:
800 meter run
50 back extension
50 sit-ups
post times to comments.
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Overhead Squat
5-3-1-1-1
Snatch Balance
1-1-1-1-1
Hang Snatch
1-1-1-1-1
(optional) speed squat
6 x 2 @ 60% 1rm w/ bands
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Push Press
work up to 1 rep max
then,
3 sets x 1 rep @ 85%
then,
4 rounds of:
500 meter row
2 minutes rest
post best push press and best row time to comments.
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High bar back squat
work up to and find new 1 rep max
then,
3 rounds
heavy sled drag
glute ham raise 10-15 reps
glute ham sit-up 10-15 reps
post new pr's to comments.
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Speed Bench
6 sets x 3 reps @ 55% 1rm w/ chain
then,
10-9-8-7-6-5-4-3-2-1 reps of:
Power clean 155/105
Chest to bar pull-ups
Kettlebell swing 53/35
post times to comments.
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5 rounds for time of:
5 kte
10 box jump 24/20
15 sit-ups
20 walking lunges
post times to comments.
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6 sets:
3 reps overhead squat
1 rep snatch balance
rest as needed in between sets
then,
speed squat
6 sets x 2 reps @ 55% 1rm w/ bands
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push press
on a 90 second send-off, add 5 lbs (1rm is less than 185) or 10 lbs (1rm is greater than 185) each round for as long as you can continue. starting weight is 45lbs for females and 95 lbs for males.
then,
2 rounds for time:
50 double unders
run 400 meters or 500 meter row
post max push press load to comments.
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Back Squat (high bar)
7 sets x 1 rep @ 85-90% of last week's highest weight
rest 3-5 minutes in between sets
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