Workout of The Day: April 2012

Sunday, April 29, 2012

I. Press 3x5sets, @90% of 1RM II. 2 min amrap/30 sec rest: -sit-ups -PVC pushups -pull ups -bar squat -row

I. Bench press 5x4 sets @80% 1RM II. 3 rounds (3 on/1 off): 3 power cleans 115/75 + 6 bar pushups + 9 squats

I. Squat 5x4 sets @80% 1RM II. 7 rounds: -07 deadlifts (135/75) -20 mountain climbers -12 pushups

I. Press 5x4sets 80% II. 5 rounds 1 floor to overhead 3 box jumps 3 floor to overheads 5 box jumps 5 floor to overheads 7 box jumps

I. Bench press 1RM

II. Bench press x40 (@75%) + 40 burpees

I. Deadlift 1RM

II. 10 min AMRAP:
-02 florida overheads (80% 1RM)
-15 flutter kicks 2ct

I. Squat 1RM

II. 10 min AMRAP

06 db row pushups
10 WBs

Final week of cycle, max out on squat, deadlift, and bench

I. Deadlift 5x4 sets @80%

II. Power clean 3x5 sets @90%

III. Pullups x35

I. Squat 5x4 sets @80%

II. Bench press 2x5 sets @90%

III. 50 situps + 50 flutter kicks (2ct) + 50 rev. crunch