3:00 Row/bike
into:
2 rounds:
5 Barbell Good Mornings with Mosnter Band
3 Pause back Squats with monster Band
3 Scap Pull Ups
3 Burpees
BS: Week 1 of 4
Every 1:30 x 6 sets
Sets 1-5: 5 Back squats @ 72-75%
Set 6: 8 Back squats @ 62-67%
All working sets of 5 should be performed at the same weight.
We will be startin a 5×5 for the next 4 weeks building in %, We will then move into a block of 3s.
This week may not feel partaculary heavy, but you will likley feel sore from all the volume preformed at the same weight.
Then…
6 rounds for Time:
8 Pull-ups
2 Power Snatch 135/95 or –
4 Bar facing burppes
2 Clean and Jerk
into..
Cash out: 40/30 Cal row
Goal: sub 16 MIn
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