Weightlifting
(30min)
Superset 4 Sets of in the order of 1A, 1B, 1C and 1D
Superset 4 Sets of in the order of 1A, 1B, 1C and 1D
Find your Top set
1A: Russian Kettle Bell Swing (8 reps x 4 @1.5 pood/1 pood or heavier)
Deadlift Superset 1A.
8 Russian KB swings before each Main Deadlift working set
Scale the weights as needed, but not too light. Focus on fast hips
8 Russian KB swings before each Main Deadlift working set
Scale the weights as needed, but not too light. Focus on fast hips
1B: Deadlift (8-8-8-8(Top set))
If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set
If your Top set is 195# or less, 10# jump for each working set
For examples,
If your Top set is 210#
Your 8-8-8-8 will be
160-170-190-210
If your Top set is 150#
Your 1 8-8-8-8 will be
120-130-140-150
1C: Ab mat sit-ups (4 rounds of 15 reps)
Part of Deadlift super set. Perform 15 reps of sit-ups after each Main Deadlift set
1D: 90 Second Rest (Rest for 90 second after 1C)
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Push Press 135/95
Power Cleans 135/95
21-15-9 reps of
Push Press 135/95
Power Cleans 135/95
(11min)
Scale options
Intermediate: 115/75
Beginners: 95/65
Scale options
Intermediate: 115/75
Beginners: 95/65
Leave a comment