Warm Up
Burgener 3 x 3
2 x barbell complex 45, 65
1 x Leg Blaster
Focus
Overhead Squat
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 any order.
Scale the final 2 rounds 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
Girl Weight:
ReplyDelete45, 65, 75, ?, ?
45, 65, 75, ?, ?
45, 55, 65, ?, ?
65, 75, 95, ?, ?
23, 45, 55, ?, ?
***MOD as necessary UP and down***
Trickle, 205,
ReplyDeleteBench - 135,165,185,205(x),205
F.S. - 115,135,165,175(x),195(x)-Form Failure
Push Jerk - 95,115,135,145, 175
Dead - 135,195,225,275,365(x), +275x4
OHS - 95,105,115,125,155
Girls took a field trip up to North Topeka and did 90 mins of Yoga in a 90 degree room at Half Moon Studio. It was tough and AWESOME! See ya Wednesday Boys -joy
ReplyDelete