-Warm Up-
4 x barbell complex
45, 65, 95, and 115
-Workout-
10-8-6-4-2 of:
Bench Press @
135-165-185-205-225
Front Squat @
115-135-165-185-215
Push Jerk @
95-115-135-155-175
Deadlift @
135-165-205-245-295
OHS or Front Squat Push Press @
95-105-115-125-135
The workout is done circuit style in the above order.
Scale up or down as needed.
Remember: Range of motion, before load, before intensity.
Any partial reps will not be counted.
The goal is to do the prescribed # of reps unbroken. Try to pick a load where failure is just one rep away during the last couple rounds.
Post loads / reps per round to comments
elliptical
ReplyDelete4.30 miles
435 calories
4x400 with 2 min rest
1:15, 1:19, 1:25, 1:29
My lack of fitness really showed on the last two
205, modified, fail
ReplyDeleteBench 225 x 1
Front Squat 165 x 4, 205 Fail
Push Jerk 175 x 1
Deadlift as rx'd
OHS 75, 85, 95, 105, 115, 135 x 1
400 @ 1:28 (thats fast for a fat white guy)
bench as rx'd
ReplyDeletefront squat 115-135-165-215-225(1)
push jerk as rx'd, failed at 175
deadlift 135-165-185-205-225
ohs as rx'd then 155 x 1 (PR)
400m run:
1:14
worlock 400:
1:13
beastmaster 400:
1:15
Great workout!!!!!!
ReplyDeleteBench 185-205-225-245-265(1)
Front squat 115-125-135-165-DNF
Jerk rx'd
Deadlift rx'd
OHS 45-65-85-95-DNF
Next time let's leave the heater off!!!