7.6.16 “Work Me – Rest Me”

July 05, 2016

Jana 2013!!!


FITNESS & LIFESTYLE

Strength:
3RM Floor Press

“Work Me – Rest Me”
4 Rounds of
AMRAP 3
Row 300/250m
10 Unbroken Push press (115,75)
max Burpees
Rest 3 Minutes

4 rounds is about 22 minutes

 

EXTRA CREDIT

CORE
4×30 Med Ball Situps

 

ENDURANCE
Choose ONE of the following sports: (perform this only once a week)
8-12 Rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 800m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates

OLY
3RM Hang Power Clean

 

 PERFORMANCE & SPORT

A. 3RM Clean Grip Bench Press

B.1. DB Seated Shoulder Press
4 sets of 8-12 reps – add weight each set – last set should be to failure
B.2. Strict Chinups
4-6 sets of max reps – in between shoulder press sets – goal is 50 reps

C. DB or KB Lateral Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D. “Work Me – Rest Me”
4 Rounds of
AMRAP 3
Row 300/250m
10 UB Push press (135,95)
max Burpees
Rest 3 Minutes

E. EXTRA CREDIT
Choose Todays Endurance
or
Today’s OLY

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text