Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
B. 21-15-9 rep rounds for time, of:
Rowing for Cals
Thrusters (135/95 lbs)
Time cap: 15-minutes
C. Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
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