It isn’t until the moment arrives that you will ever know if you’re mentally prepared for what lies in front of you but you can know if your body is able. Train the body and then the brain can concentrate on the important stuff.
Have a great Monday
Have a great Monday
1.) Every 90 seconds for 5 rounds 3 Back Squat establishing a 3RM
Rest 3 minutes
Max Effort @ approx 90% of established
*2.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then
Max Effort @ approx 90% of established 3RM
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets.
Complete *3 & *4 using the same rep scheme as above, rest as you wish between sets
*3.) Push Press
*4.) Bench Press
1.) Sass-pants
30 Chest to Bar Pull-ups
20 Kettle Bell Front Rack Lunge 2/1.5 pood
10 Deficit Strict Handstand push-ups 3x45/2x45
30 Kettle Bell Front Rack Lunge 2/1.5 pood
20 Chest to Bar Pull-ups
*2.) 9-7-5
Strict Press 155/105lb
Dumbbell Weighted Ring Dips 45/25lb
*3.) 10 minutes banded Overhead Barbell Kettlebell Walk
Note: Clock keeps running continuously so the longer the bar sits on the floor, well the longer it sits on the floor.
*4.) 5 Rounds
10 Hip Extension
10 Sumo Deadlift High Pull 95/65lb
Rest 3 minutes
Max Effort @ approx 90% of established
*2.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then
Max Effort @ approx 90% of established 3RM
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets.
Complete *3 & *4 using the same rep scheme as above, rest as you wish between sets
*3.) Push Press
*4.) Bench Press
1.) Sass-pants
30 Chest to Bar Pull-ups
20 Kettle Bell Front Rack Lunge 2/1.5 pood
10 Deficit Strict Handstand push-ups 3x45/2x45
30 Kettle Bell Front Rack Lunge 2/1.5 pood
20 Chest to Bar Pull-ups
*2.) 9-7-5
Strict Press 155/105lb
Dumbbell Weighted Ring Dips 45/25lb
*3.) 10 minutes banded Overhead Barbell Kettlebell Walk
Note: Clock keeps running continuously so the longer the bar sits on the floor, well the longer it sits on the floor.
*4.) 5 Rounds
10 Hip Extension
10 Sumo Deadlift High Pull 95/65lb
