Strength - "Superset", 5 Sets:
- Back Squat - 3 reps @ 85% 1RM
- Rest 60 seconds
- Dumbbell Shoulder Press - 5 reps @ tempo [30X1]
- Rest 60 - 90 seconds
MetCon - Tabatas (20 sec work, 10 sec rest), 6 sets of each* :
- Push Ups
- Hollow Rocks
- Air Squats
- Superman Rocks
* Complete 6 sets of push ups, then hollow rocks, then squats, and finally superman rocks. No additional rest between exercises.
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"Superset", 5 Sets:
Back Squats (x3 reps @ 85% 1RM) - 205 lb
DB Shoulder Press (x5 reps) - 2 x 35 lb*
*right shoulder still holding me back a bit, but getting better
MetCon - Tabatas (20 seconds work, 10 seconds rest), 6 Sets of each:
Push Ups (chest-to-floor) - 20, 16, 10, 8, 6, 7 (67 reps)
Hollow Rocks - 13, 13, 12, 12, 12, 13 (75 reps)
Air Squats (ass-to-grass) - 20, 19, 18, 17, 16, 15 (105 reps)
Superman Rocks - 25, 25, 25, 20, 15+hold, 15+hold *
*by the 5th set of Superman Rocks, I lost the ability to keep rocking and had to finish the set with holding the position.
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