Double day again.
Warmup:
Warmup:
upper body sled drag light for 5 min
Band working ext. rotation for 5 min
3 x 25 light band pull aparts
Main:
Push press: 45x25, x10, x3 then in up to 7 sets find 1RM
Assistance:
Superset 1:
Standing DB Shoulder Press : 5x10 (45#/30#)
Heavy band pull aparts: 5x15
Super set 2:
DB shrugs 3x25@80#/50#
3xamrap weighted Triangle pushups
Conditioning:
15 x :30 on :30 off
Run 100 m
Max rep HSPU
Rest 1-3 hours
WOD:
12 min amrap:
2 muscle ups
4 hspu off 45#/ 24# plate
8 Kbs 2 pood/ 1.5 pood
Rest 3 min
Then in 3 min max cal on ERG
2 comments:
upper body sled drag light for 5 min-1 plate
Band working ext. rotation for 5 min
3 x 25 light band pull aparts black
Main:
Push press: 45x25, 95x10, 135x3then in up to 7 sets find 1RM(,185,205,225-f,225,235-f,240-f
Assistance:
Superset 1:
Standing DB Shoulder Press : 5x10 (45#/30#)
Heavy band pull aparts: 5x15 fat green
Super set 2:
DB shrugs 3x25@80#/50#
3xamrap weighted Triangle pushups
Weight=45# :8,14,12
Conditioning:
15 x :30 on :30 off
Run 100 m
Max rep HSPU
3,4,2,3,4,4,1,2,2,3,2,2,2,4,5
Rest 1-3 hours
WOD:
12 min amrap:
2 muscle ups
4 hspu off 45#/ 24# plate
8 Kbs 2 pood/ 1.5 pood
(COMPLETED 10 ROUNDS PLUS 6 REPS
Rest 3 min
Then in 3 min max cal on ERG
69 CAL
Main (8/20)
Warmup:
upper body sled drag light for 5 min
Band working ext. rotation for 5 min
3 x 25 light band pull aparts
Main:
Push press: 45x25, 65x10, 95x3 then in up to 7 sets find 1RM.
105,115,120,125,130,135
Assistance:
Superset 1:
Standing DB Shoulder Press : 5x10. 1x8 (35#), 1x8(30#), 3x5(30#).
Heavy band pull aparts: 5x15
Super set 2:
DB shrugs 3x25@ 50#.
20 x 50# x 3 rounds
3xamrap weighted Triangle pushups.
10 push ups with 25#
7 " " w/ 25#
7 " " no weight.
• Afternoon run up n down my block x 5 with 15 push ups at bottom.
Post a Comment