Floor Press: Build to a 2RM in 9 sets. Rest 2:00
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.
4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (115, 75)
9 Thrusters (115, 75)
60s Active Recovery – row, bike, or ski erg easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not take longer than 2 sets.
Rx+:(End each round with 6/3 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55) (20, 15)
L1: (65, 45) (20, 15 – 10 step-ups each round)
E) EXTRA CREDIT (AFTER CLASS)
DB Hammer Curl: 3 x 10. Rest 60s.
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