Take the Plunge
Be sure to warm up...
Then:
5 x 5 min run @ 85% effort
Walk for 3 minutes between intervals...
Finisher:
5 squats every 20 seconds for 5 minutes
5 push-ups every 20 seconds for 5 minutes
5 sit-ups every 20 seconds for 5 minutes
*All as prescribed
Work up to Heavy Back Squat in 15 minutes
Next:
6x2 Back Squat @ 85% of the heavy back squat you just worked up to...
Rest 3-4 minutes between sets
10-1
Box Jump @ 24"
Push-ups
Looks like 10 box jumps...10 push-ups, 9 box jumps...9 push-ups, 8 box jumps...8 push-ups,.....1 box jump...1 push-up.
*Scale box jumps as needed, steps ups or lower box.
One Man One Barbell Exponential EMOM Method (V.3)
Standing Strict Press (using training max which is 90% of true max)
5 reps every minute on the minute for 5 minutes @ 65% of 1RM
1-MINUTE REST
3 reps every minute on the minute for 5 minutes @ 70% of 1RM
1-MINUTE REST
2 reps every minute on the minute for 5 minutes @ 75% of 1RM
1-MINUTE REST
1 rep every 30 seconds for 2 minutes @ 85% of 1RM
1-MINUTE REST
1 rep every 30 seconds for 2 minutes @ 90% of 1RM
Row or Run...
500m-400m-300m-200m-100m [Record time of each interval during rest]
Rest 3 minutes...not a second longer
100m-200m-300m-400m-500m [Record time of each interval during rest]
Rest between each interval is a work/rest match. So a 1:40 500m row warrants a 1:40 rest.
Now compare the 500m from interval one to the 500m in interval two, the 400m to the 400m, etc all the way to the 100m.
Every one-second difference is a 3 burpee penalty. After you do the math, perform the burpees.
All as prescribed.
Friday the 13th!
Deadlift
3-3-3-3-3
Good Mornings
3x10 reps
Sit-ups
3 x 50 reps
21-15-9
Overhead Squat @ 95 lb
Pull-ups
400m run in between each round
*Competitor: As prescribed
*Established: 65
*Recruit: 45
20 min amrap:
2k Run
50 thruster @ 95
Then as many hand release push ups a possible in remaining time.
*Competitor: As prescribed
*Established: 65
*Recruit: 45
Post push ups to comments.
