Last Hero Workout in this cycle...
JOSH
- 95 pound Overhead squat, 21 reps
- 42 Pull-ups
- 95 pound Overhead squat, 15 reps
- 30 Pull-ups
- 95 pound Overhead squat, 9 reps
- 18 Pull-ups
For time.
Scale and needed.
Tuesday 20150602
Sprint (if you can)...
For time:
225 lb Back Squats – 40 Reps*
Handstand Push Ups – 50 Reps**
*Every time you break the back squat sets = 10 burpees
**Every time you break the handstand push up sets = 10 double-unders (or 30 single-unders)
Next...
Penalty burpees + double unders from above
Then...
Accumulate 10 total minutes in the front leaning rest position (top of the push-up)
Post times to comments.
*Scaling = 55-60% of 1RM and Hand Release push-ups or box elevated push-ups
Monday 20150601
Strength
In 15 min work up to max height Box Jump
Then:
10 rounds of...
10 Strict press @ 55%-60% of 1RM
5 pull ups (no kip)
1 min rest
Conditioning
Rest
*Scale as needed
Saturday 20150530
MOBILITY
Accumulate 10 minutes in the squat
Then...
Workout
10 rounds of...
Bench Press, 15 reps @ 155 lb
Inverted Row, 15 reps
*Scale bench press weight as needed, roughly 65% of your 1RM or 85% of your bodyweight...whichever you can handle.
Friday 20150529
Strength
Sumo Deadlift
10-5-3-3-3-3-3
10 x 5 pull-ups w/ as little rest b/w sets. All sets must be unbroken, or you start over.
Endurance
Pick one:
Row, Run or Airdyne
15 rounds of 20 sec on 10 sec off
*Scaling = none