Thursday, 12/1/11

Rony lovin' those push-presses

Warm-Up:
3 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Squats

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+

Int/Advanced Strength:
Jerk: 1, 1, 1, 1, 1, 1, 1 (1RM)
--All sets at or above 90%
Floor Press: 5, 5, 5, 5, 5 (5RM)
--All sets at or above 90%
Abs

MetCon:
5 mins to find a 1 rep max box jump
Rest 2 mins, then:

3 Rounds:
1 min weighted push-ups (max reps)
1 min to complete 4 x 20m sprints (max speed)
1 min row (max distance)
1 min REST
*Track weight used, reps and distance
**Compare to 10/6/11**