A.
Back Squat
3 sets x 3 reps @ 70% (315#).
70% of your one rep max back squat.
-Complete
B.
Bench Press
3 sets x 3 reps @ 70% (195#)
70% of your one rep max bench press.
B.
Bench Press
3 sets x 3 reps @ 70% (195#)
70% of your one rep max bench press.
-Complete
C.
Sumo or Conventional Deadlift
3 sets x 3 reps @ 70% (375#)
70% of your one rep max deadlift, in the style you choose. Choose the style deadlift that you will use for the Mock Comp at the end of the week
C.
Sumo or Conventional Deadlift
3 sets x 3 reps @ 70% (375#)
70% of your one rep max deadlift, in the style you choose. Choose the style deadlift that you will use for the Mock Comp at the end of the week
-Complete
D.
5 RFT:
1000m Bike Erg
1 Rd ‘Durante Core’ (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
D.
5 RFT:
1000m Bike Erg
1 Rd ‘Durante Core’ (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete, this took about 16 minutes ... consistent aerobic pace, was nice to sweat a bit.
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