A. Front Squats
Beginners: 5, 5, 5 @ 40x1; rest 2 min (At least 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, then down 20 lbs x 2 reps x 2 sets
B. AMRAP in 10 minutes:
Push Press x 5 105/155 lbs
KB Swings x 10 50/70 lbs
Bridge push-ups x 5
For the Bridge Push-ups, if you do not have a perfect bridge just elevate feet. No spotting on this one. If you can't get into a bridge on your own, your coach will provide you with a different progression.
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