Level 1
4×4 Weighted Push Up
:45 Plank
Then
1KM Row
50 Squats
30 Ring rows
Level 2
SKILL
Hanging Power Clean
3 sets of 2 reps
STRENGTH
Back Squat
Take 90% of your 1RM and use this number to find your %’s
3 reps @ 70%
3 reps @ 80%
3 plus reps @ 90%
METCON
30x KB Swing 53/35
20x Hand Release Push Ups
10x Pull Ups
3 rounds
Competition
A.
Five sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes
B.
Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, but you MUST write them down and keep them somewhere visible.
I got a ton of work and I was a tad unmotivated until I played this…Y’all have an awesome day
ReplyMario
http://www.youtube.com/watch?v=FiSFdLh5xLQ