Wednesday, 8/21

HIIB DAY

Weightlifting

Close Grip Bench Press (Superset)

6-8 reps (climbing) Close grip is "Shoulder width.

" Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That's it. Nothing more. Nothing less.

After your set go immediately to the deadlift...

Weightlifting

Deadlift (Superset )

6-8 reps (climbing) with your feet on a 55lb plate or 2-3" Deficit.

3 second descent! No fast reps today.

After this go immediately to the row...

Metcon (Distance)

2min. Row or Bike or Skierg For Max Meters

After you complete the row REST 2min. and complete the entire superset 4 more times. Score on the row will be your worst score of the 5.

Accessory Work

Metcon (AMRAP - Reps)

For Max Reps:
Tabata Russian Twists with a 5lb plate--

Everyone goes at the same time.
-- Tabata is 20sec. of work x 10sec. of rest x 8 rounds. (4min. total)
-- Left+Right = 1 rep. I wanna see some people really going for it on these scores!


SWEAT!

Metcon (AMRAP - Rounds and Reps)

6min. AMRAP:
1000m Row
Max DB Floor Press in remaining time..

6min. AMRAP:
1000m Run
Max Back Rack Lunges in remaining time..

6min. AMRAP:
50/35 Cal Assault Bike
Max Double Under's in remaining time..

3min. AMRAP:
500m Row
Max DB Floor Press in remaining time..

3min. AMRAP:
400m Run
Max Back Rack Lunges in remaining time..

3min. AMRAP:
20/15 Cal Assault Bike
Max Double Under's in remaining time..

-- 2min. Rest After Each Section
-- DB Floor Press is 45/25s or more (+)
-- Lunge is with a bar from the floor at 95/65lb.


Freddy HansenComment