Friday, February 9, 2018

Today's Workout:
A. Every 2-minutes for 14-minutes (7 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B. Every minute, on the minute, for 24 minutes (6 sets):
Minute 1: 300/250 Meter Row
Minute 2: 15 Dumbbell Thrusters (50/35 lbs)
Minute 3: Max Box Facing Burpee Box Jump Overs (24/20")
Minute 4: Rest


C. "Optional Accessories"
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed

1 comment:


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