Take the Plunge
In 15 minutes as many reps as possible of bench press @ bodyweight (i.e 185 lb male would bench press 185 lb)
Then,
3 x 50 push-ups
10 rounds...
5 thrusters @ 95
15 sit-ups
rest 1 minute
*Competitor: As prescribed
*Established: 75
*Recruit: 65% of 1RM on bench press/45
Post weights and reps to comments. Post time to comments.
SPRINT + STRENGTH ENDURANCE
[MAX EFFORT] 400m sprint
Followed by 400m walking lunge
Followed by 100 air squats
Zercher Walk with barbell...
10 rounds for max distance each round.
Weight = 50-60% of bodyweight
Good luck! Stick with it!
This shouldn't be a quick workout...
Every 30 seconds for 10 minutes...
2 Hang cleans + 1 Front Squat + 1 Hang Clean
Pick weight between 95-135 lb or, roughly 45-50% of your 1 RM squat clean.
Next,
In 10 minutes...
Work up to a near max effort (90-95%) Front Squat
~Rest 3-5 minutes~
3 rounds
10 Front Squat @ 50% of today's heavy front squat
10 box jumps @ 30"
*Recruit - Every minute, as opposed to 30 seconds and use PVC or barbell to develop the skill. Work to heavy FS, at 85% effort. 20" box.
*Established - 24" box
*Competitor - As written
5 x 5 reps Squat, working up each set.
5 x 10 reps Strict Press @ 50%
Then...
2 x 20 Squat
2 x 20 Bench press
*As heavy as you can go for 20 reps. Rest 3-5 minutes before second set.
