Try to Split this workout if Possible 3+ hour break
Workout #1
Deadlift
5 reps @ 60%
5 reps @ 70%
AMRAP @ 80% AMRAP=As Many Reps As Possible
Superset the next 3 excercises 3 sets Total 45sec. rest between sets
10 Single Arm DB bench each Arm
10 Pull Ups
10 Toes to Bar( hang from bar bring toes up and touch bar)
Superset 3 sets 45sec Rest
10 Hanging from bar Horizontal Pull ups
10 DB military press
20 V ups (lie flat on ground bring straight legs up and touch toes with hands)
Workout #2
200m Run rest 30sec
400m Run rest 1min
600m Run rest 1min
400m Run rest 1min
2x 200m with vest rest 30sec
Option 2
Treadmill Pryamid
or Row same distances
Record times every time.....
You won't know how much better you are if you have nothing to compare
100 kb swings eye level @1 pood
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1RM-495
275x5
305x5
AMRAP@335x24
Done in turnouts
Super set 1
60sec@ 55#- 57sec@35#-1:15@35# toes to bar got hard
shoulder a little sore.
done in turnouts 45 sec rest after last super set 1
1:04@ 35#- 60sec@ 35#- 58sec@ 35#
No time for sprint work
Deadlift
ReplyDelete275x5
315x5
Amrap 385x5
Laps around station 8
200,400,600,400, foot got sore 2x200m rows
Finished with the circuits substituted hand stand push ups for miltary
Running felt slow....tough workout though
Ready for a rest day
Chris were your loads to light......my max was 465 and my loads were heavier
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