2016/11/30

Preparation: Warm-up of your choice…(note movements used and time in your comments)

Focus : Squat Ladder to 140# Then max reps at 140#:
Deadlift (Snatch Grip): 125#x5 – 145#x5 – 165#x5.
Push Press: 50 reps for time at 70#.
Pull-ups: 3 Rounds of 6 Arm Scissors, 2 pull-us.  Rest 60 seconds. Then perform 7-6-5-5-4 pull-ups.

Finish: 5 minutes of moderate effort of this mix: rowing, assault bike, and jump rope.

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1 comment
  1. stellaguinness said:

    Max rep back squat at 140 pounds was five.
    Sumo deadlifts went well. Was able to do them pretty easily. At 165 pounds, I did reset each time I put the bar down.
    Push press is getting a lot better. My form is improving every time we do these. I was able to complete the 50 representatives and 6:45.
    Push press is getting a lot better. My form is improving every time we do these. I was able to complete the 50 representatives and 6:45. Pull ups approved hard today. Got through them, but it wasn’t easy.
    Because of very limited space, and equipment, I went ahead and did the jump rope, and rowing for the five minutes.

    Like

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