From week 7 of your spreadsheet:
Shoulder press
then
Back squat
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1+ reps @ 95% of 1RM
Then
3 rounds of:
5 box jumps 24/20
10 KB swings 24/16 kg
15 burpees
Each round is 2:00 minutes long.
If you finish all 15 burpees before the 2:00, rest.
If you don't finish the burpees in the 2:00, move to the next round.
Angel 6:00 43 burpees
Nikki 5:44 45 burpees
Wes 5:39 45 burpees
Jayne 5:28 45 burpees
Tracey 5:40 45 burpees
Mark 5:24 45 burpees
John Z 5:53 45 burpees
Larry 5:24 45 burpees
Then
3 rounds of:
5 box jumps 24/20
10 KB swings 24/16 kg
15 burpees
Each round is 2:00 minutes long.
If you finish all 15 burpees before the 2:00, rest.
If you don't finish the burpees in the 2:00, move to the next round.
Angel 6:00 43 burpees
Nikki 5:44 45 burpees
Wes 5:39 45 burpees
Jayne 5:28 45 burpees
Tracey 5:40 45 burpees
Mark 5:24 45 burpees
John Z 5:53 45 burpees
Larry 5:24 45 burpees
Congrats to Mel, the new State record holder in Bench and Deadlift.
Awesome!!!
1 comment:
* State record holder within the United Powerlifting Association within the Junior Female Division in the 165lb weight class. =)
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