 |
| Druck messing around with the weight releasers |
Warm-Up:
MU's, get some reps in
Strength:
Speed Bench: 8-9 x 3, 50% + bands
Floor Press: Heavy 5, then 2 x 5
Pull-Downs, or Strict (weighted) Pull-ups: Heavy 8, then 3 x 8
DB RS Press: 4 x max reps
Shoulder Press: 4 x max reps
60s on, 60s off, as long as you can man up:
Max Burpees
Then, Max No-Push-up Burpees
*If you drop 3 reps under your first round, you're done. The goal is to get at least 20 burpees in the first minute. So if you drop down to 17 reps, you're done. You can tap out early if you're a pansy.
After finishing, repeat with no-push-up burpees. Same scenario. This time if you drop below 2 reps under the first minute, you're done.
No comments:
Post a Comment