|who is this guy!!??|
1. front squats: work up to 10 sets x 3 reps at 82%.
2. clean pulls standing on 1" block: work up to, 95%X2x2, 100%x2
3. push press: 5 x 5...5th set heaviest.
4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.
5. 100 ab mat sit ups.
Warm up, then 4x 400m sprints. Rest as needed between sprints.
1) 1x pause back squat + 2x back squat: Work up to a heavy triple and perform 3 sets at that weight.
2) 7 rounds - EMOM perform the following:
-Odd minute: 6x back squat (100kg/70kg)
-Even minute: 6x push press (60kg/40kg)
1) Complete the following for time:
6 rounds: 6x ball slam (30#/20#), 6x handstand push up, 6x KB goblet squat (32kg/24kg)