warmup:
5x
250M rower sprints
10 pistols each leg
Main:
SSB GM: x15, x10, x3, then work up to a heavy 5 in up to 7 sets
In 90 sec - GM/Squat Combo 60% max reps
Assistance:
Rack barbell walking lunges: 3x30 using 115#/85# (rest = extra 6 lunge steps)
hypers: 5x25@270#
5x max l sits
75 ghd situps
Double up day with:
Tabata
Wallballs
Box jump
Burpee
Alt. for12 min
1 comment:
Main: 9/2
Warm up:
5x
250m rower sprints
10 pistols each leg. more like 5 each x 5.
Main:
SSB GM: 45x15, 95x10, 115x3, then find a heavy 5...
125x5, 135x5, 145x5.
90 sec - GM/squat combo 60% max reps. = 90# @ 22 reps.
Assistance:
Rack bb walking lunges: 3x30 using 115lbs, 85lbs. 95# ouch!
Tabada: alternate for 12 min
Wall balls.11's to 8's to 2's by the end
Box jumps. " " "
Burpee. " " "
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