**We will only be having 5:30 and 6:30 a.m. classes on Wednesday April 30th. THERE WILL BE NO 12 noon OR EVENING CLASSES. Thursday, May 1st classes will be in the new location** Week 5 of 8 Monday- A- Medium Grip Bench Press 5 reps @30X1 every :90 x 6 sets B- Pull Ups 5-6 @20X1 x 2 sets, Max reps @20X1 x 1 set; Rest 1:30 C- For time: 100 Push Ups 100 Ring Rows A- use 75% of 1 RM B- Last set as many reps as possible C- 15 minute time cap Tuesday- A- Fronsquat 3 reps @30X0 every 2 minutes for 20 minutes B1- RDL 10-12 reps @30X1; Rest 1:00 B2- Flat Lying Leg Raises 10-12 reps @50X1; Rest 1:00 x 3 sets C- For time: 100 DB Walking Lunges A- 80% of 1 RM B- Clean grip, no mixed grip C- Alternate steps, 50 per leg total, dbs at sides Wednesday- A-5 minute AMRAP Double Unders B- For time: 5 Rounds 15 DB Push Press 10 Burpee Box Jump Step Downs C-Tabata Sit Ups A- Compare to last week B- Moderate DB C- Goal is 8-12 per set Thursday- A- Power Clean 3 reps x 6 sets; Rest 1:00 B- Press 5-6 reps @30X1 x 5 sets; Rest 2:00 C- Russian KBS 20 reps x 3 sets; Rest 1:00 C- Deadbugs 10 reps @1311 x 4-5 sets; Rest :30 A- Light to moderate weight B- Add per set C- Heavy KB, squeeze glutes at the top D- 3 second hold in the bottom, alternating each rep Friday- A1- Backsquat 5 reps @20X1; Rest :10 A2- Sled Push 20m x 5 sets; Rest 3:00 B- Row 250m @90% x 4 sets; Rest 2:00 A- 75-80% for BS, heavy sled push immediately following squats B- Goal is same time for each interval
Posted on: Mon, 28 Apr 2014 00:58:00 +0000
Trending Topics
© 2015