Weightlifting
4Horsemen Wave1 Week3
3 Shoulder Press Supersets with A,B,C,D,E
(30min)
3 Shoulder Press Supersets with A,B,C,D,E
(30min)
A: Pendlay Row (3×10@135/95)
B: Shoulder Press ((4+,5+,7+)@(85%,80%,75%))
C: Back Extension (3×10)
D: Double Under (3×100)
E: 90 Second Rest (3×1)
Metcon
Metcon (4 Rounds for reps)
On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 500 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 500 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, row 500 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 500 meters then do 155/105-lb clean and jerks
From 0:00-3:00, row 500 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 500 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, row 500 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 500 meters then do 155/105-lb clean and jerks
Post reps completed each round to comments.
