Noob SWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
PT SWOD
Squat 1, 1, 1, 1, 1
Bench 5 RM, 3x5 @ 90% of 5 RM
DWOD
Complete 5 rounds:
30 Seconds Max Reps with One Arm KB Push Press (RT) - 1.5 pood
30 Seconds Max Reps with One Arm KB Push Press (LT) - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.
Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.
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