8.17.2016

Warm Up

Row 300m

Then 2 of:

  • Pull Up x 5
  • Push Up x 10
  • Squat x 15

Workout of the Day

A. Press – Find 1RM

  • Set 1 – 60-65% of possible 1-RM x 3 reps
  • Set 2 – 70-75% of possible 1-RM x 2 reps
  • Set 3 – 80-85% of possible 1-RM x 1 rep
  • Set 4 – 90-95% of possible 1-RM x 1 rep
  • Set 5 -Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

-Rest 2 minutes between sets.  Use this time to prepare for the conditioning piece by hitting some Back Squats between sets.

B. For max reps:

  • 4 minutes – Row for Calories
  • Rest 60 seconds
  • 3 minutes – Pull Ups
  • Rest 60 seconds
  • 2 minutes – Bodyweight Back Squat (.75 BW for Women)
  • Rest 60 seconds
  • 1 minute – STO (135/95)

-The barbell can be taken from the rack for the Back Squat portion, but must originate from the ground to begin your set of STO– you may not use a rack at any point during this 60 seconds

 

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