Wednesday Elements (all gyms) a1. deadlift: 7,7,6,6,5,5; go up in weight each set, 2 seconds pause on the ground b/t reps; rest 60 seconds a2. wall ball shots: 15-20 unbroken reps; 20/14 pounds; rest 60 seconds + right side bridge - 30 seconds left side bridge - 30 seconds T drill (bent reverse fly)- 15 slow and controlled reps rest as needed x 3-4 sets depending on time Performance (Fondren) AMRAP in 12 minutes @ a very hard pace; 20 burpees 35 wall ball shots - 20/14 to 10 50 ab mat sit ups max cals rowed in the time remaining Performance (Henderson) 3-4 tough deadlifts rest 30 seconds AMRAP HSPU (-1) rest 30 seconds 200 m row AFAP rest 3 min between each set x 5 sets Performance (Vickery) 5min AMRAP: 7 Strict press 50 JR Singles + 5min AMRAP: 20 Air squats 20 Mtn climbers + 5min AMRAP: 7 Inchworm + pushup to stand 100m Row + 5min AMRAP: 10 Pullups Shuttle Run dn/back long ways (halfway/back/full length/back)
Posted on: Wed, 06 Aug 2014 03:22:21 +0000
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