3 Reps Every 1:30 for 10 Sets
Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.
B. MetCon (Time)
3 Rounds of,
30 Kettlebell Swings (53/35)
20 Dumbbell S2OH (35/25)
10 Pull-Ups
C. Benchmark
100 Push-ups
Keep track of total time and attempts to complete.
D. Core
3 sets of,
Hollow Rock x 25
Glute Bridge (Slingshot or Banded) x 25
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