Thursdays have gotten to be these great little strength Met-Cons...and they are fun with the group...
Everyone picks up everyone else...strengths and weaknesses all get pushed by each other in a hard working way!
Sooo...
Oz and JB did a Mile Run Warm Up...
D & I did some burpees... 20 or so...
Then...
Groups of 3 (one person working at a time)
AMRAP in 7 Minutes:
50 Back Squats (135#/95#)
50 Back Squats (155#/115#)
Max Reps @ 185#/135#
~ 3m REST
AMRAP in 7 Minutes:
50 Bench Press (135#/95#)
50 Bench Press (155#/115#)
Max Reps @ 185#/135#
~ 3m REST
AMRAP in 7 Minutes:
Max Reps of STRICT Pull Ups
Finisher (Beach Muscle Burn)
3 Giant Sets of:
25 HR Push Ups
20 Strict DB Shoulder Press (you choose wt.)
15 Ring Row (Mod. Pull Up)
10 DB Bent-Over Row (you choose wt.)
Giant Set means you move quickly (30s or less) from one lift to the next...
After all 4 lifts are completed take 2-3 minutes Rest b/t Giant Sets
Daliege was the odd man out...he did 20-20 and max reps while Oz, JB and I did the 3-man group...
Daliege ~
BSqt (115-135-155) ~ 14
Bench Press (95-115-130) ~ 2
Strict PU ~ 46
Oz, JB, tb ~
BSqt ~ 48 reps @185#
Bench Press ~ 17 @ 185#
Strict PU ~ 146 Reps
JB, Daliege and tb did the finisher...what a burnner!!!
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