Today's Workout:
Scheduling Reminder: We will be following a modified schedule TODAY, April 3rd! NO 6:00pm class today, as our neighbors, New Hope Metro, hosts their "Good Friday" service.
A. Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 5/3 Bar Muscle-ups (10/6 Strict Chest to Bars or as many as you can get in a minute)
Minute 2 – 16 Alternating Reverse Lunges
Minute 3 – 3-5 DB Man-Makers (use same dumbells as Lunges)
(push-up + row left + row right + power clean + push press)
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