Take the Plunge
3 rounds of...
Max reps in 60 seconds of...
Back Squat @ 35% 1RM
Rest 90 seconds
Next:
3 rounds of...
Max reps in 60 seconds of...
Strict Press @ 35% 1RM
Rest 90 seconds
Then:
3 rounds of...
Max reps in 60 seconds of...
Deadlift @ 35% 1RM
Rest 90 seconds
Today is pretty simple.
Pick three endurance, highly aerobic exercises:
Pick your three and complete 15 minutes of each. As soon as you finish one exercise complete 50 push-ups before the transition to the next 15 minute session.
This should not be an easy day, or an easy pace. Pick a pace for each movement that you can keep for 14 minutes...not 15 minutes.
Scare yourself a little bit today, get to know yourself a little bit better today, push yourself today.
Become harder to kill!
Strength Work:
Work up to a heavy Back Squat in 15 minutes
Next,
Back Squat 5x3 @ 80% of today's heavy back squat
Then:
Power Clean 4 x 2 reps (heavy)
Finally:
Plate twist 3x15
V-sit ups 3x20
*Scaling = none
Bench Press
4-4-3-2-1-1
One Arm Kettlebell Press, 3 x 8-10 reps (each side)
3 x 15 High Pulls (pick good weight)
2 x Max Hold of Side Bridge (each side)
[REST 10 minutes]
2 Full Squat Snatches Every minute on the minute for 12 minutes @ 50% of 1RM
**Focus on the quality of these reps
3 x 5 Plate Jumps [DEMO]
*Competitor: As prescribed
*Established: Hang Snatch Below Knee/No plates, just land flat on the ground
*Recruit: Hang Snatch above knee/Box jumps instead of plate jumps
Post results to comments.
5×3 Deadlift @ 80% 1RM
Rest 2 minutes between sets
Short break, then…
3×10 Straight Leg deadlift @ 30% of 1RM
6 rounds work/rest match of…
150m row or run
*As long as it takes to row or run 150m, you then rest that amount, then start again…
*Competitor: As prescribed
*Established: As prescribed.
*Recruit: As prescribed
Post results to comments.
