STRENGTH:
Bench press; 7x4 at 80-85% of 1RM
New set every 2:30
95x8, 115x6, 135x4, 145x2
155x4 (82% of 1RM)
155x4
155x4
155x4
155x4
155x4
155x4
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CONDITIONING 1:
For time
50-40-30-20-10 Calorie Row
10-8-6-4-2 D-ball squat clean, 100#
14:24
Rowing 1230-1500cal/hr pace (2:10, 1:57, 1:27, :58, :27 splits)
D-ball squat cleans 5-7 reps/min pace
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COOL DOWN:
Assault bike 3 miles at easy pace (9:26)
3 minutes of hip flexor stretch per leg
Complete
-------------------------------
(Afternoon)
CONDITIONING 2:
3 Rounds
Run 400 meters
20 Dumbbell burpees, 45# DB's
10 Box jump overs, 24"
10:08
Running 1:22, 1:38, 1:36/400 meters
Dumbbell burpees 1:30-1:40/20 reps
Box jump overs fast and unbroken
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