A. Find 1RM weighted pull up (pronated grip)
25/35/45/55/60/65/70 http://www.coachseye.com/wvGm
B. Find 1RM strict press
115/125/135/140/145/150(F) http://www.coachseye.com/6BS9
C. 50x strict HSPU for time
sets: 5-4-4-4-4-3-3-3-3-3-2-2-1-1-1-1-1-1-1-1-1
First 12 reps: http://www.coachseye.com/OobI
Last 14 reps: http://www.coachseye.com/vfXg
TIME: 12:39
D.
4 rounds of
30 sec max effort row
rest 1 minute
1: 166m - 130.3 - 40 s/m
2: 165m - 1:30.9 - 36 s/m
3: 160m - 1:33.7 - 36 s/m
4: 158m - 1:34.9 - 36 s/m
No comments:
Post a Comment