-Pushup-
Spade - 7 partial + 7 full + 12 partial + 12 full (unbroken)
3:00 rest
Regular - 7p + 7f + 12p + 12f (unbroken)
3:00 rest
Wide - 7p + 7f + 12p + 12f (7,7,12 +12)
-Max Situps in 2:00- 81 *PR
Rest 1.5hrs.
-Hang Power Clean- 45x5, 95x5, 135x3, 165x3, 195x3, 215x3 *PR (3:00/rest)
-Front Squat- 135x5, 165x3, 3x3 @195# (3:00/rest)
-Pullup- Corncob x5 + DH Pullup x5, x4 sets (alternate pronated & supinated grip each set) (3:00/rest)
-Front Squat Isometric Hold- 10sec. @305, 10sec. @315, 10sec. @325 (immediately after Hold, do 8x alternating Lunge w/40# DB's) (3:00/rest)
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