Wednesday, 1/9/19

Weightlifting

4Horsemen Wave1 Week3
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

Post reps completed each round to comments.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: