Today's Workout:
A. Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Alternating Pistols x 6-8 each leg
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s score.
C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 unbroken reps
(make these perfect- they're not for time, so don't rush through them)
10-15 Barbell or Ring Roll outs
Rest as needed
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