Strength 28/01/21
Strength
Every 2′ (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps
Station 3 – L-Sit x 60 seconds (accumulated time)
Inicio / 2-2-2-2-2-2-2
Strength
Every 2′ (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps
Station 3 – L-Sit x 60 seconds (accumulated time)
Strength
Every 2′(7 sets):
Strict Overhead Press x 2 reps
*Sets 1-3: 75%
*Sets 4-5: 80-85%
*Sets 6-7: 90-95%
Strength
Every 3′ (5 sets):
Tempo Back Squat x 3 reps @ 31X1
Strength
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk
Strength
5 sets of:
Barbell glute Bridge x 5 reps @ 20X1
Rest 60′
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60″
Strength
Every 2:30 (6 sets):
Split Jerk x 1 rep
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%
Strength
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Strength
Three sets of:
1-1-2 Dumbbell Floor Press x 8 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90″
Dumbbell Row x 6 reps each arm @ 21X0
Rest 60-90″
Strength
Every 2:30 (4 sets):
Front Squat
*Set 1 – 2 reps @ 85%
*Set 2 – 1 rep @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – Max reps @ 85%
Strength
Every 2′ (5 sets) of:
Strict Overhead Press x 4 reps
*Sets 1-3: 75%
*Sets 4-5: 80-85%