Press
If you are on Week 1
Set #1 is 5 reps @ 65% of your "working" one rep max
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
If you are on Week 2
Set #1 is 3 reps @ 70% of your "working" one rep max
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
If you are on Week 3
Set #1 is 5 reps @ 75% of your "working" one rep max
Set #2 is 3 reps @ 85%
Set #3 is 1 reps (or more) @ 95%
If you are on Week 4, you are "Deloading"
Set #1 is 5 reps @ 40% of your "working" one rep max
Set #2 is 5 reps @ 50%
Set #3 is 5 reps @ 60%
Conditioning:
5rounds for max reps each round
30secs Push Press 95#/65#
30secs Rest
30secs Kettlebell Swings 1.5pood/1.0pood
30secs Rest
30secs Box Jump 24''/20''
30secs Rest
dude! more pics - seriously???? I don't think you've gotten me at one good angle yet! tough workout though. The kettle bell swings were hard and the presses actually got harder for me after the first round. I don't have my notebook close by so I don't know exact numbers, but I think I stayed around 10 reps for the three exercises on each of the 5 rounds - and I had to fight for those 10!
ReplyDeleteJason as Rx
ReplyDelete17,17,13,12,13
15,15,15,15,15
25,23,22,21,23
Melissa as Rx
15,10,10,10,10
15,15,15,15,15
13,14,13,13,13