30/11

30/11

  • 30th Nov 2012
  • Scott

GROUP A
A. Strict Press @ 32×1; 3-4 reps; x5, rest 2-3 min – heavy
B1. OH Squat @ 32×1; 3-4 reps; x4, rest 90 sec – heavier than last week
B2. Toes To Bar; AMRAP; x4, rest 90 sec
C. 3 rounds;
15 KB Swing

10 Pullups
Run 200m

GROUP B
A. Push Press @ 20×1; 5-7 reps; x5, rest 2 min
B1. Standing Alt.Arm DB Strict Press @ 20×1; 4-5 reps each arm; x4, rest 90 sec
B2. Hanging Knee/Leg Raise; ALAP; x4, rest 90 sec
C. 3 rounds;
15 KB Swing
10 Pushup
Run 200m