Strength: Front Squat 7 x 7
(Use around 65% of your 1 RM)
-New set every 2 minutes-
Chad) 195
Mike) 115
Matt) 115
Strength: Bench Press (Close Grip)
-Work up to your (3 Rep Max)
-After you find your (3RM), do (1) set of MAX reps at 80% of your (3RM)
Chad) 255, 205x11
Mike) 180, 145x7
Matt) 140, 115x10
MetCon (AMRAP): As many rounds as possible in 10 minutes of,
15 DB Snatch (55/35) *Alternate arms each round*
30 Double Unders
Midline: 4 Rounds (for quality)
25 Hollow Rocks
25 GHD Back Extensions
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