8 apr 2018

VEN 13.03.18

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Modificato il: 10 apr 2018

 

Session A

FRONT SQUAT

A. FIND 1RM

Set #1 – 3rep@70% of 1RM Front Squat

Set #2 – 3rep@73% of 1RM Front Squat

Set #3 – 3rep@76% of 1RM Front Squat

Set #4 – 2rep@80% of 1RM Front Squat

Set #5 – 2rep@85% of 1RM Front Squat

Find 1RM

STRENGTH

B1. DEFICIT DEADLIFT

FIND 5 MAV

B2. DEFICIT DEADLIFT

2X5@90%A2

C1. ROMANIAN DL

31X1 6 reps x 4 set - 90” rest

C2. Banded Knee Curl(prone)

20x1 6-8 rep x 3 set - 1’ rest

 

Session B

CONDITIONING

D. FRIDAY - "GUN SHOW" 

“Gun Show” For Time with a 20:00 Cap: 50 Barbell-Facing Burpees 50 Sumo Deadlift High Pulls (115/80)

35 Burpee Box Jumps (24′′/20′′) 35 Dumbbell Power Cleans (50’s/35’s)

20 Burpee Box Jump Overs (24′′/20′′)

20 Bar Muscle-Ups 

If we reach the 20:00 time cap, add :01 for each repetition not completed.

 

#ONESESSIONTOWIN

A-C1-C2-D.

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