Lift:
Bench Press
5 sets of 5 reps
*Every 3 mins 1 set
Work Out:
4 rounds - 3 mins on 1 min off
-Toes to Bar
-DB Thrusters
-Max Cal Bike (with remaining 3 mins)
Round 1 - 15 reps
Round 2 - 12 reps
Round 3 - 9 reps
Round 4 - 6 reps
*DB Thrusters -
Moderate weight no more than 50s/35s
*Example:Â
15 TTBÂ
15 ThrustersÂ
max cals until 3 mins is up
Rest 1 min
12 TTB
12 Thrusters
Max cals until 3 mins is up
Rest 1 min
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente