Thursday
12.12.19
Strength
Bench Press 8-3-8-3-8
8's should be done with 75-80%, 3's should be done with 83 and 87%. Final set of 8 should be close to an 8RM. This week the reps are dropping down so load should be increasing. Aim to increase from all sets last week if you had a chance to do the 10/5/10/5.
Conditioning
Partner workout:
6 Rounds of DT:
12 Deadlift
9 hang Power Cleans
6 Push Jerks
1 partner works at a time…
While 1 partner deadlifts, other must hold bar at deadlift lockout.
While 1 partner cleans, other must hold bar in front rack.
While one partner push jerks, other must hold barbell overhead. Partners trade off after each full round (partner 1 does round 1, partner 2 does round 2, etc. 3 rounds each in total)
Stretch- hamstrings, shoulders
SUMMER READY 2020
Lower
Accumulate 7:00 wall sit in as few sets as possible, every break perform 10 heavy Db goblet squat
Upper
3 rounds:
Max Strict Pull-Ups (challenging band/unbanded)
Max strict pull-ups (easy band/banded)
Max Ring rows
Rest 1:00
Max Deficit push-up
Max regular push-up
Max knee push up Rest 1:00
Conditioning
3 rounds:
20 Jump Squats
15 Db power cleans
10 Mountain climbers each leg