Today's Workout:
A. Three rounds @ 80-85% of:
10-12 Kipping Handstand Push-Up
40-50 Double-Unders
3-5 Bar Muscle-ups
For each of these movements, work on movement efficiency – make these as effortless as possible.
B. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
C. In pairs, partitioning reps however you like, complete as many rounds and reps as possible in 10-minutes, of:
50 Hang Power Cleans (155/105 lbs)
50 Overhead Squats (155/105 lbs)
Rest 3-minutes, then...
In pairs, complete the following for time:
50 Dumbbell Push Press (50/35 lbs)
100 Wall Balls (20/14 lbs)
100 Box Jumps (24/20")
100 Alternating Dumbbell Snatch (50/35 lbs)
50 Synchronized Burpees
Time cap: 17-minutes (30:00)
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