Back Squat Warm-up:135x8, 175x6, 185x4, 195x2Back Squats:215x3 225x3, 235x3AMRAP 12 minutes4 rounds ofone hand push press 20lbsone hand deadlifts 40lbs400m
Back Squat Warm-up:45x5, 65x5, 75x5Back Squats Work:80x3, 85x3, 90x3AMRAP 12 minutes3 rounds plus 6 pp, 6 dlone hand push press 10lbsone hand deadlifts 25lbs400m
BS Warm-up: 45x8, 55x6,65x4BS Work: 75x3,75x3,75x3AMRAP 12 minutesSingle arm 10 lb dumbbell push-press 6 repsSingle arm 20 lb dumbbell deadlift 6 repsRun 200 meters5 rounds plus 6 PPNOTE: did all PP & DL with right arm by mistake. 10 lb too light for PP.
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Back Squat Warm-up:
135x8, 175x6, 185x4, 195x2
Back Squats:
215x3 225x3, 235x3
AMRAP 12 minutes
4 rounds of
one hand push press 20lbs
one hand deadlifts 40lbs
400m
Back Squat Warm-up:
45x5, 65x5, 75x5
Back Squats Work:
80x3, 85x3, 90x3
AMRAP 12 minutes
3 rounds plus 6 pp, 6 dl
one hand push press 10lbs
one hand deadlifts 25lbs
400m
BS Warm-up: 45x8, 55x6,65x4
BS Work: 75x3,75x3,75x3
AMRAP 12 minutes
Single arm 10 lb dumbbell push-press 6 reps
Single arm 20 lb dumbbell deadlift 6 reps
Run 200 meters
5 rounds plus 6 PP
NOTE: did all PP & DL with right arm by mistake. 10 lb too light for PP.
Post a Comment