Week 2 of 8 Monday- A1- Backsquat 5-6 reps @30X1; Rest 1:00 A2- Standing 2 Handed KB Press 5-6 reps @30X1; Rest 1:00 x 5 sets B1- RDL 8-10 reps @30X1; Rest 1:00 B2- Barbell Skull Crushers 8-10 reps @50X1; Rest 1:00 x 3 sets C- 5 sets: :30 Sit Ups :30 Rest :30 Mountain Climbers :30 Rest A- Heaviest possible B- Slow descents on tempos, heavier than last week C- Pace it a little in the beginning Tuesday- A- Hang Power Snatch 5 reps x 5 sets; Rest 1:30-2:00 B- Strict Pull Ups 8-10 reps @30X1 x 3 sets; Rest 1:30-2:00 C- Russian KBS 20 reps EMOM x 9 minutes D- Plank 3 x max hold; Rest as needed A- 5 reps without dropping bar, full pause a top of the knee B- NO kipping C- Every 3 minutes go up a KB size, squeeze glutes at the top D- Add weight if over 1:30 Wednesday- A- Push Jerk 3 reps x 5 sets; Rest 1:30 B- TGU 10 minute AMRAP C- Row 250m@90% x 3 sets; Rest 2:00 A- Add per set B- Heavy, alternate hand each rep, focus on being methodical C- Goal is same distance each interval Thursday- A1- Deadlift 5-6 reps @30X1; Rest 1:00 A2- Strict Hanging Knee Raises 6-8 reps @30X1; Rest 1:00 x 5 sets B- For time: 2 Rounds 30 V-Ups 30 Goblets Squats 40 Ring Rows 40 Push Ups A- Heaviest possible B- Sit Ups if not V-Ups Friday- A- Push Press 5-6 reps @20X1; Rest 2:00 x 5 sets B- 3 minute AMRAP KB Snatch 3 minute AMRAP Double Unders 3 minute AMRAP KB One Arm Push Press 3 minute AMRAP Box Jump Step Downs C- Side Bridge :30-:45/side x 3 times per side A- Heaviest possible B- For the KB Snatch and KB Push Press alternate hands every 5 reps C- Alternate each set
Posted on: Mon, 07 Apr 2014 00:14:48 +0000
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