Sometimes a person must get creative to be sure he doesn't forget what round it is. This was especially important during Monday's sprint session.
-Warm Up-
Burgener Warm Up
-Workout-
Section 1:
Work up to 1RM Shoulder Press aka Standing Press
Section 2:
Circuit - 5/55 (variant)
10 rounds, 10-1 of:
Bodyweight Dips
MA Situps @ 45
Goblet Squat @ 70
Ankles To Bar
Alternating KB Press @ 2 x 16kg
Post 1RM Standing Press and circuit time to comments
Barbell complex
ReplyDelete45, 55, 65, 75, 85, 95
Hope to do more later.
1RM shoulder press, 165
ReplyDeletefailed @ 170
same as a few months ago
27 minutes on 5/55 circuit
bonus:
2-4-6
cfjax burpee pullups*
Then max reps of cfjax burpee pullups
result: 16
*cfjax burpees are done with a brief raising of the hands before doing the pushup. this ensures chest and thighs to ground. in the future we'll work up to the equivalent at the top of chest to bar.