Warm up with:
Box jumps from seated position: 5x3
10 min hip ham stretching- Very important!
Main:
Speed box squats: x10, x5, x3, 65% x 2, 75% x 2 x 6 sets, 80% x 2, 85% x 2
Speed Deads: x5, x3, 65% x 1, 70% x 1, 75% x 1 x 5 sets, 80% x 1, 85% x 1, 90% x 1
Assistance:
GHR: 3 x AMRAP
Back ext: 3x25 with 10# plate
Hypers: 3 x25 x heavy
Core:
Banded standing ab pulldowns: 3x25
1min plank in between sets
Rest/ stretch more before...
Conditioning:
70 Burpees
60 Situp
50 KBS 1.5 pood
40 Pullups
30 Hspu
For Time:
2 comments:
Warm up with:
Box jumps from seated position: 5x3
10 min hip ham stretching- Very important!
Main: using 365 for squat 405for deadlift
Speed box squats: 95x10, 135x5, 185x3,225x2, 65% (245)x 2, 75%(275) x 2 x 6 sets, 80%(295) x 2, 85%(310) x 2
Speed Deads: 135x5, 225x3, 65%(260) x 1, 70% (285)x 1, 75%(305) x 1 x 5 sets, 80%(325) x 1, 85% (345)x 1, 90% (365)x 1
Last rep was heavy. I was already beat by this time.
Assistance:
GHR: 3 x AMRAP 12,12,12
Back ext: 3x25 with 10# plate
Hypers: 3 x25 x heavy 210#
Core:
Banded standing ab pulldowns: 3x25
1min plank in between sets
Rest/ stretch more before...
Conditioning:
70 Burpees
60 Situp
50 KBS 1.5 pood
40 Pullups
30 Hspu
For Time:12:01
Main:
(based on 1RM of 205)
Speed box squats: 95x10, 115x5, 135x3, 65% 135x 2, 75% 155x 2 x 5 sets, 80% 165x 2, 85% 175 x 2
(based on 1RM of 315)
Speed Deads: 135x5, 185x3, 65% 205 x 1, 70% 220x 1, 75% 250x 0...done son.
Conditioning:
met con: 20 min
70 Burpees
60 Situp
50 KBS (35#)
40 Pullups
30 Hspu
Post a Comment