Monday 05162022
Strength
Every 1:10
Back squats 6 sets
6 reps @ 65%
Front squats
Every 1:30
5@65%
5@65
5@65
HWPO 60
Cardio
Rowing
7x 500 m row
:45 rest
HWPO classic (20 min cap)
800 m run
40 pull-ups
600 m run
50 airsquats
400 m run
60 push-ups
Search
Recent Posts
See AllWARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H
940
WARMUP STRENGTH Shoulder Press Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85% Set 4 – 6 reps @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.
2040
WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85 Set 4 – 6 reps @ 90% Rest as needed *% based off
1150