Thursday
Warm-Up.
2 sets:
Burgener Warm-Up with a PVC Pipe
Then…
A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders
Boom Lite
A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Barbell Rollout x 8-10 reps @ 3011
Rest 45 seconds
B.
For time:
50 Single-Unders
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
50 Single-Unders
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