Jan 22, 2012

January 23rd / 24th

Warm Up - Mobility Drills

Strength - "In Order", 5 Sets of each:
  • Push Press - 3 reps (@ 85% 1RM)
  • Hang Power Clean  -  3 reps (@ 85% 1RM)
Rest 90 seconds between sets.


MetCon - 3 Rounds (In Intervals of 30 sec work, 10 sec rest)* :
  • Row  (sub Sumo Dead Lift High Pulls, M-75, W-45)
  • Burpees
  • Pull Ups
  • Box Jumps
  • Battling Ropes (sub KB Swings)
  • Sit Ups
  • Rest (40 seconds rest between rounds)
* 30 seconds of rowing, rest 10 seconds, then 30 seconds of burpees, rest 10 seconds, etc., etc., etc.  Rest 40 seconds between rounds.  

1 comments:

Rick said...

Push Press (x3) - 140, 145, 145, 145, 145
Hang Power Clean (x3) - 160, 165, 165, 165, 165

MetCon - 3 Rounds, Intervals of 30 seconds work, 10 seconds rest:
- Sumo Dead Lift High Pulls (75 lbs)
- Burpees
- Pull Ups
- Box Jumps
- KB Swings (24 kg)
- Sit Ups
- Rest (40 seconds between rounds)

January 23, 2012 1:21 PM

Post a Comment

Subscribe to: Post Comments (Atom)