04.01.2020
Wednesday, April 1, 2020
This will happen again! Stay strong Friends!!!
3 Rounds of:
- DB or Barbell bench press at moderate load for MAX Reps(floor press if no bench)
- DB or Barbell bench press at medium load for MAX Reps(floor press if no bench)
- DB or Barbell bench press at light load for MAX Rep (sub push-ups here if no light weight)
(All 3 weights to failure = 1 round)
- Take a 1 minute transition between weights and 3 minutes rest between rounds. If you have a barbell and bench, Use barbell at 50%, 40%, and 30% of Max. Odd objects can also be used. The goal should be 15-20 reps at each weight. Use a spotter or don’t go to full on failure!
- Then,
7 Minute AMRAP:
- 10 Kettlebell Swings
- 10 Sit-ups
- 30 Mountain Climbers
- 20 Kettlebell Swings
- 20 Sit-ups
- 50 Mountain Climbers
- 30 Kettlebell Swings
- 30 Sit-ups
- 70 Mountain Climbers
…
Continue to Add (10) Reps to Kb/sit-up, and (20) reps to Mountain Climbers
***GENERAL WARM-UP***
- 5 minutes lacrosse ball chest/shoulder(2.5 per side)Laying on the floor or up against the wall
- 10 arm circles each direction, 10 arms across the chest, 10 arms overhead to behind
- Inchworm push-up ladder: 1 inch worm-1 push-up, 1 inchworm, 2 push-ups, 1 inchworm-3 push-ups, 1 inchworm-4 push-ups, done.
***SPECIFIC WARM-UP***
- Take 2-3 sets to build up to your heaviest load.