Strength - "Superset", 5 Sets:
- Dead Lift - 5 reps (increase each set, 65%, 70%, 75%, 80%, 85% 1RM)
- Rest 60 seconds
- Ring Dips - 5 reps, tempo [30X2]
- Rest 90 seconds
MetCon -
AMRAP in 5 min:
- 5 KB Snatches (per arm)
- 5 Walk-Out Push Ups
Rest 2 minutes
AMRAP in 5 min:
- 10 Ball Slams (heavy)*
- 15 Hollow Rocks
* If no Slam Balls available, sub heavy KB Swings
1 comments:
Strength - Superset, 5 Sets:
Dead Lifts (x5) - 225, 245, 265, 285, 305
Rest 60 seconds
Ring Dips (x5) - tempo [40X1]
Rest 90 - 120 seconds
Finished with 1 set of 20 Dead Lifts - 225 lbs
MetCon -
AMRAP in 5 minutes:
5 KB Snatches (per arm) - 20 kg
10 Walk-Out Push Ups
- completed 3 rounds
Rest 2 minutes
AMRAP in 5 minutes:
10 KB Swings - 32 kg
15 Hollow Rocks
-completed 5 rounds + 6th round of KB swings
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