Tuesday 23/8/16 Advanced STR wk 1

AM

First day back to training after Solid Fitness Challenge so swapped out intense metcon for RTW.

PM

A. Alternate A1 and A2 (as heavy as form allows (AHAFA), tempo free)
A1. Deadlift
1 x 12, rest 2 minutes before A2 = 163
1 x 10, rest 2 minutes before A2 = 170
1 x 8, rest 2 minutes before A2 = 176
A2. Push press – 3 x 3, rest 2 minutes before A2 = 113/113/113
B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Front rack walking lunge
1 x 12 / side, rest 2 minutes before B2 = 80
1 x 10 / side, rest 2 minutes before B2 = 85
1 x 8 / side, rest 2 minutes before B2 = 90
B2. Push press – 3 x 6, rest 2 minutes before B1 = 100/100/103all TNG
C. Alternate C1 and C2 (Quality is more important than quantity. Reduce reps as needed to stick to the tempo.)
C1. Single arm DB row – 4 x 12 / side, tempo 1011, rest 1 minute before C2 = 51 all
C2. GHD back extension – 4 x 10, tempo 2011, rest 1 minute before C1 = 18 all

Advertisements
Tuesday 23/8/16 Advanced STR wk 1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s