Workouts

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12/5/2019 - STRENGTH

A.  Barbell Bench Press

Set-1:  8-10

Set-2:  6-8

Set-3:  4-6

Set-4:  4-6


Rest 2-3 minutes between sets - or until recovered


Goal is to increase the weight used from previous week’s sets by 5-10# and get same or more reps per set.


B.  Strict Pull-Ups

Set-1:  MAX Strict Pull-Ups or Ring Rows

Set-2:  4-10 Strict Pull-Ups or Ring Rows

Set-3:  3-5 Negatives (2-3 seconds lowering)

Set-4:  3-5 Negatives (2-3 seconds lowering)

Set-5:  3 MAX Iso-Holds at Top Position (Chin over bar - Hold as long as possible)


**For ring rows, use the most challenging position possible while maintaining good technique

Rest 2 minutes between sets, or until recovered


D.  Accumulate 30 Glute/Hamstring Raises*

Rest 60-90 sec

12/5/2019 - Carbon

4 Rounds 


50 single unders

40 DB splits squats (20 per leg)

30 single unders  

20 v-ups  

10 push ups 

5 man makers 

12/5/2019 - Met-Con

3 Rounds for Time  (17 min Cap)


30/20 Calorie Row
14 ALT DB Snatches (35/25) (50/35)


Rest 2 minutes after each round

6 x 3 Snatches 12/5/19

Every 2 mins - for 6 sets

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

@55-70% of 1RM Snatch

12/5/2019 - STRENGTH All Levels

MALE SCORES

1st

Alex Pisano

  • 215 lbs

    Rx
  • 4 reps on final set bench Pull ups (5-4) holds (20-30 sec)

FEMALE SCORES